Marathon Pace Hill Practice

Workout - Marathon Pace Hill Practice

• 4.0km @ 9'00''/mi
• 2 lots of:
  • 3.2km @ 6'30''/mi
  • 2.4km @ 8'00''/mi
  • 3.2km @ 6'43''/mi
• 5.6km @ 10'00''/mi

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Intro

An overview of “Marathon Paced Long Run” from The FOD Runner. Worth watching in full. The key details are below so you can run this workout today.

Key points

• Warm-up and cool-down: easy 2.5 mi to start, build into 10+ mi at marathon pace over a hilly loop, finish with about 3.5 mi easy (about 17 mi total).
• Hill strategy: on descents, pick up to about 6:30 min/mi. On climbs, ease back to roughly 8:00 min/mi. Aim to average about 6:45-6:50 min/mi across the marathon-pace section.
• Pacing goal: under 6:50 min/mi, working toward sub-6:40 min/mi on descents while keeping climbs manageable.
• Practical tip: use the terrain to hone marathon pacing. Accelerate slightly on the downhills, recover on the climbs, hold steady through the rolling sections.

Workout example

2.5 mi  Easy warm-up (conversational pace)
10 mi   Loop (repeat 1.5-2x):
  - 2 mi downhill at about 6:30 min/mi (a bit harder)
  - 1.5 mi uphill at about 8:00 min/mi (easy effort)
  - 2 mi rolling at about 6:40-6:45 min/mi (steady marathon pace)
3.5 mi  Cool-down (easy pace)

Adjust distances and paces to your marathon goal. The Pacing app lets you dial in speeds for your current fitness.

Closing note

Try this hilly marathon-pace session and tune the paces to your level.

References

• Marathon Paced Long Run | FOD Runner - YouTube (YouTube Video)