Time on Feet Hill Run
Workout - Time on Feet Hill Run
- 10min @ 7'30''/km
- 22min @ 7'00''/km
- 5min @ 7'30''/km
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Here’s what stands out from Ep 7: Hills and Beaches on This Messy Happy. Key points so you can try the workout today. Watch the original video for the rest.
Key points
- Time on feet. On unfamiliar or hilly ground, run a fixed duration (say, 20 to 25 minutes) instead of a fixed distance. You build aerobic fitness without chasing a set speed on rough terrain.
- Testing sessions. A hard 5 km effort points you to your target race speed. To drop your 5k time, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Speed work needs structure, and Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them covers programming. Add a 1-hour Zone 2 run (aim for 10 to 14 km) to gauge your aerobic base for the half-marathon.
- Bargaining run. Low motivation? A short 5 km (or 2.5 mi) at easy effort keeps you consistent.
- Long-run cap during taper. Around 18 km for a half-marathon, or 1.5 hours if hills dominate. For a 10k taper, 8 to 9 km. See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance for a race-prep framework.
- Practical tip: use “time on feet” on easy runs across hills and beaches. Skip the mental math of pacing uneven ground.
Workout example (adaptable for any runner)
- Saturday recovery, time on feet: 22 minutes on the hilly beach loop at easy intensity (Zone 1). Around 3.5 km depending on terrain.
- Thursday bargaining run: 5 km easy with a loose stride to shake off fatigue.
- Sunday long run (taper): 18 km at a relaxed pace, or 1 hour 30 minutes (stop before exhaustion). For a first 10k race, cap at 8 to 9 km.
Closing note
Run the “time on feet” session on hills and sand today, then shape duration and mileage to your pace with the Pacing app.
References
- Ep 7: Hills and Beaches | 9 Week 10k AND Half Marathon Training Plans | (Follow Along) - YouTube (YouTube Video)