Hilly Half Marathon Intervals
Workout - Hilly Half Marathon Intervals
- 10min @ 9'00''/mi
- 6 lots of:
- 4min @ 5'37''/mi
- 2min rest
- 10min @ 9'00''/mi
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Quick summary of “Spring Trails HALF MARATHON Running Training SERIES - Week 2 VLOG” from The FOD Runner
Watch the original video for the walkthrough, scenery, and the rest of the guidance.
Key training concepts
- Balanced week: two half-marathon quality workouts, three easy runs, a tempo run, and a steady long run.
- Mix of paces: easy runs 7-8 miles at roughly 7:00/7:10/7:30 per mile, intervals use 4-minute efforts, tempo runs target 6:10-6:30 per mile on hills and 6:20-6:30 on flats, long runs span 12-17.5 miles at about 7:10 per mile.
- Flexibility: spacing the workouts lets you recover. Rearrange around your week as needed.
Workout example
- Warm-up: easy for 10 minutes.
- Interval set: 6 reps of 4 minutes at a challenging but sustainable pace (around 5:30-5:45 per mile) with 2 minutes easy jog between.
- Cool-down: 5-10 minutes easy.
Alternative: swap the 4-minute repeats for Friday’s 8 x 3 min (24 minutes total) if you prefer shorter bursts.
Practical tips
- Keep mileage steady: around 50 miles weekly is the creator’s sweet spot, enough to drive progress without risking injury.
- Listen to signals: when knees or fatigue flare, dial back and stick with comfortable, steady miles.
- Tempo pacing: on rolling terrain, 6:10-6:30 per mile climbing and 6:20-6:30 on flats. Feels like real race effort without overdoing it.
- Long-run approach: 12-17 miles at an easy 7:00-7:30 per mile.
Closing note
Try this mixed-pace setup, adjust paces in the Pacing app to your fitness, and rearrange as your week allows.
References
- Spring Trails HALF MARATHON Running Training SERIES - Week 2 VLOG | FOD Runner - YouTube (YouTube Video)