Foundational Hill Sprints
Workout - Foundational Hill Sprints
- 15min @ 6'15''/km
- 6 lots of:
- 30s @ 5'00''/km
- 1min rest
- 15min @ 6'15''/km
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Based on StrengthRunning’s How to Guarantee a PR: The ‘Season Before The Season’, here’s what you need to know. The framework is below so you can start applying it this week. Watch the full video for additional depth.
Key points
- One training block won’t deliver a major PR. Instead, stack two phases: a base phase (high volume) followed by a speed phase (race-specific work).
- Distance runners tackling a marathon or half-marathon should build early on long-run volume (10+ mi / 16+ km) to establish aerobic strength before layering on race-specific sessions.
- Sprinters targeting the 5K or 10K can lean toward speed earlier, but keep a double-digit weekly long run to anchor your aerobic foundation.
- Typical weekly rhythm: a high-volume long run, one moderate-intensity quality session, and regular strides or hill work.
Workout example
Customizable for your distance.
4-8 week base block:
- Long run: once weekly, 10-15 miles (16-24 km), at a conversational, easy pace.
- Easy midweek run: 5-6 miles (8-10 km) at a relaxed effort.
- Quality session: 30 minutes easy running, then pick one:
- Strides: 6 x 100 m with jog recovery, or
- Hill repeats: 4 x 30 s uphill, jog back for recovery.
- Rest / cross-training: add as your body needs it.
Moving to the speed phase (following the base block):
- Add a 5K or 10K tune-up race or speed intervals, for example, 5 x 800 m at 5K race pace with 2 min easy jog between.
- Hold your long run steady at 10 miles (16 km) to keep aerobic capacity.
Practical tips
- Aim for your personal-best weekly mileage during the base phase. Doing so raises your capacity ceiling.
- Stick with the same long-run distance for 4-8 weeks before increasing to half-marathon mileage. Building patiently matters.
- Don’t drop the long run even when chasing a 5K. A solid 10-mile session creates room to step up to longer distances down the road.
- Personalize your paces and mileage with the Pacing app to match your current fitness.
Closing note
Run this two-phase plan over the next few weeks and watch your training take shape. Use the Pacing app to match paces and distances to your specific targets. The complete StrengthRunning video has more context.