VO2-Max Hill Repeats

Workout - VO2-Max Hill Repeats

• 15min @ 6'30''/km
• 17 lots of:
  • 1min @ 5'30''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro

Here’s what you need to know about “Marathon Training | 17 x 1 Minute Hill Reps W/1 Minute Rest”, a strong workout from The FOD Runner. The essentials are below so you can run it today. Watch the full video for the walkthrough.

Key points

• A VO2-max hill repeat session, built to grow aerobic capacity and leg strength.
• In a 4-day training week, it slots in alongside easy runs, threshold work, and a long run as the VO2-max day.
• Each rep: hard uphill for 1 minute, then recover on the way down for 1 minute (easy jog or walk).
• 17 reps total. The video started with 15 and added 2 more, all on a steep, forested hill.

Workout example

1. Warm-up: 10-15 minutes easy on flat terrain.
2. Hill repeats, 17 times:
   • 1 minute uphill, hard, breathless but controlled, form intact.
   • 1 minute recovery on the way down, jog or walk.
3. Cool-down: 10 minutes easy jog.

Tip: a hill with a 200-300 m run-up and a solid gradient works well. On shorter hills, push harder. On longer ones, hold the same effort for the full minute.

Closing note

Try this this week. Adjust the reps or recovery to your fitness in the Pacing app.

References

• Marathon Training | 17 x 1 Minute Hill Reps W/1 Minute Rest | FOD Runner - YouTube (YouTube Video)