Marathon Training | 17 x 1 Minute Hill Reps W/1 Minute Rest | FOD Runner - The FOD Runner

Aug 13, 2025

Intro

This is a quick summary of Marathon Training | 17 x 1 Minute Hill Reps W/1 Minute Rest from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

The workout is a VO2‑max hill repeat session, perfect for boosting aerobic power and leg strength.
It fits into a 4‑day weekly plan: easy run, VO2‑max day (this workout), threshold day, and a long run.
Each repeat is 1 minute uphill at a hard effort, followed by 1 minute easy jog or walk down for recovery.
The video shows 17 repeats (originally 15, with 2 extra added) on a steep, forested hill.

Workout Example

Warm‑up: 10–15 minutes easy running on flat terrain.
Hill Repeats: 17 × {
- 1 minute uphill – run hard, aiming for a high‑intensity effort (you should feel breathless but able to keep form).
- 1 minute recovery – jog or walk back down the hill, keeping it easy. }
Cool‑down: 10 minutes easy jog to finish.

Tip: Choose a hill that is 200–300 m long and has a noticeable grade. If the hill is shorter, increase the effort intensity; if longer, keep the 1‑minute effort consistent.

Closing Note

Give this hill‑repeat session a try this week and feel free to adjust the number of reps or recovery time to match your current fitness level. You can easily customise the paces in the Pacing app and track your progress. Happy running!