Boston Hills Prep

Workout - Boston Hills Prep

• 0.0mi @ 8'45''/mi
• 6 lots of:
  • 6min @ 6'27''/mi
  • 1min rest
• 0.0mi @ 8'45''/mi

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Quick summary

Looking for a workout that combines threshold intensity with hill-specific strength? This video from the kofuzi channel breaks down an effective session worth adding to your week. We’ve pulled the main takeaways below so you can load it into your training.

Key points

• The workout: Six 6-minute repeats at threshold effort, separated by 1-minute walking breaks.
• The terrain: A roughly 4.5-mile loop with a steady climb and a pronounced descent. The runner switched which direction to tackle each repeat (three uphill first, then three the other way) to build strength on both sides.
• Target numbers: Aim for 6:40-6:16 min/mi pace (threshold intensity), keeping your heart rate in the 171-175 bpm zone during repeats. Expect harder surges to hit around 179 bpm on the steeper pitches.
• Why it works: Hill repeats at threshold build the leg strength you’ll need for Boston’s famous downhill sections while keeping your fitness sharp through the final 10 days before the race.

Workout example

Warm-up: 2 mi easy on flat terrain

Main set (6 reps):
  • 6 min at threshold effort (≈6:30 min/mi for most runners)
  • 1 min walking recovery (no standing, keep moving)
  • Use a hilly loop (~0.9-0.96 mi per rep) with varied elevation (≈100-ft up, 50-100-ft down)
  • Alternate direction each 3 reps to get both uphill and downhill work

Cool-down: 2-3 mi easy jog

Adjust the paces to match your own threshold pace. The Pacing app can help you set the right effort.

Tips for success

Try this session sometime in the coming week, and use the Pacing app to dial in your own threshold pace. It’s a good way to polish your fitness for Boston’s terrain while hitting the right intensity zone.

References

• Boston Marathon Prep - One More Hill Session - YouTube (YouTube Video)