Marathon Pace on Rolling Hills

Workout - Marathon Pace on Rolling Hills

• 10min @ 9'30''/mi
• 10.5km @ 6'55''/mi
• 10min @ 10'30''/mi

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Getting Used To Marathon Pace Early from The FOD Runner is a useful reference. Below are the key takeaways so you can try this session this week. Watch the full video for more.

Key points

• Marathon-pace work early in training builds confidence and efficiency before the long runs take over.
• Rolling hills or trails help build form without breaking the steady marathon-pace effort.
• Stay controlled. Aim for a sustainable breathing rhythm (three strides per breath in and out).
• Structure each session with a short warm-up, a sustained marathon-pace block, and an easy cool-down.

Workout example

1. Warm-up: 10 min easy jog on flat ground.
2. Marathon-pace segment: 6.5 miles (around 10.5 km) at goal marathon pace (6:50–7:00 per mile, or 4:12–4:20 per km). Keep effort steady on rolling terrain. Focus on form and easy breathing.
3. Cool-down: 5–10 min easy jog, slowing gradually.

Tips

• Use hills similar to your race course so you train on realistic terrain while keeping effort controlled.
• Judge intensity by feel, not heart rate. Stay comfortable, don’t push.
• Repeat the same pace over several weeks so your body adapts before the heavier blocks.

Closing note Try this session this week and customize distances and paces in the Pacing app. Consistency at marathon speed builds confidence.