Hill Power Mile Repeats

Workout - Hill Power Mile Repeats

• 10min @ 8'00''/mi
• 2 lots of:
  • 200m @ 5'22''/mi
  • 200m @ 9'00''/mi
• 5 lots of:
  • 1.6km @ 6'10''/mi
  • 2min 30s rest
• 2 lots of:
  • 200m @ 5'06''/mi
  • 200m @ 9'00''/mi
• 5min @ 9'30''/mi

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Intro

A breakdown of Half Marathon Training Week 4/16 | Mile Repeats from The FOD Runner. Below are the takeaways so you can run this session. Watch the full video for context.

Key points

• At week four, the plan steps up with hill-based mile repeats.
• The session pairs 200m surges with five 1-mile repeats (three climbing, two descending) to build threshold fitness.
• Andy recommends running on perceived effort and letting the hills regulate intensity. Target splits: 6:00–6:20 min/mi uphill, 5:50–6:00 min/mi downhill.
• Focus on cadence (around 180 spm) and stride mechanics for efficiency.

Workout example

1. Warm-up: 2 mi easy.
2. Pre-work 200m: 2 × 200m at around 40 seconds each, quick and short.
3. Mile repeats (5 total):
   • 3 uphill reps: aim for 6:00–6:20 min/mi (around 6:10).
   • 2 downhill reps: aim for 5:50–6:00 min/mi.
   • Keep effort steady. Let the hill control speed, don’t sprint.
4. Post-work 200m: 2 × 200m at 37–39 seconds each.
5. Cool-down: 2 mi easy.

Total distance: 10 mi (with warm-up and cool-down).

Tips

• Run on feel, not the watch.
• Target around 180 spm. Use the 200m reps to sharpen turnover.
• Adapt mile splits to your own threshold. The numbers above are for a sub-1:30 half-marathon target.

Closing note

Run this hill-focused session this week and tune paces in the Pacing app to your fitness.

References

• Half Marathon Training Week 4/16 | Mile Repeats | FOD Runner - YouTube (YouTube Video)