Bevendean Down Hill Repeats

Workout - Bevendean Down Hill Repeats

• 10min @ 6'00''/km
• 4 lots of:
  • 40s @ 4'00''/km
  • 1min 30s @ 7'30''/km
• 5min @ 6'30''/km

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Time On Feet’s video about Brighton’s toughest parkrun is worth your attention. Here are the standout takeaways and a workout you can run this week. Watch the full video for the rest.

Key points:

• Bevendean Down is one of Brighton’s most demanding parkruns, with relentless uphills and downhills.
• Ben’s training mixes speed work with coastal long runs and strength and conditioning. The intensity-and-recovery mix matters whether you’re training for a 5K or longer efforts (see Mastering the 10K).
• Quick fix: catch problems early (tighten laces, adjust gear) and roll out the plantar fascia with a massage ball to stay pain-free.

Workout example: High-intensity intervals are the focus. Pushing hard uphill, recovering on the descent, builds power and aerobic fitness. See our Mastering Interval Training guide for more.

For parkrun specifically, a hill session like this builds the power you need. See Mastering 5K Speed for 5K-specific work.

• Warm-up: 10-minute easy jog.
• Hill repeats (Bevendean Down style): 2 loops (~400 m each) at hard uphill effort (~85-90% max HR) followed by a recovery jog down. Repeat 4-5 times, ~30-45 seconds uphill and 1-2 min easy descent.
• Cool-down: 5-minute easy jog + 5 min foot massage with a ball (morning and evening) to protect the plantar fascia.

Closing note: Try this hilly parkrun workout and dial in the paces with your Pacing app based on where you are now.

References

• Running the TOUGHEST Parkrun (in Brighton) - YouTube (YouTube Video)