Sub-2:40 Hill K-Reps

Workout - Sub-2:40 Hill K-Reps

• 10min @ 5'00''/km
• 4 lots of:
  • 100m @ 3'07''/km
• 3 lots of:
  • 1.0km @ 2'08''/km
  • 1.0km @ 2'03''/km
• 5 lots of:
  • 200m @ 3'07''/km
• 10min @ 5'00''/km

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Intro

A breakdown of SUB 2:40 MARATHON Training WEEK 10 - 2 Workouts + Hilly LONG RUN With @TheWelshRunner from The FOD Runner. The video has excellent coaching. Here’s a walk-through of the workouts so you can run them this week. Watch the full video for context.

Key points

• Theme: don’t get greedy. Respect target paces after the 10-mile TT.
• K-reps (hill repeats): 6 reps around an industrial estate (odd reps uphill, even reps downhill). Target ~3:25-3:30 min/mi going up and ~3:17-3:19 min/mi coming down.
• Progression run (Thursday): 90 minutes in three 30-minute segments at 7:10, 6:40, and 6:10 min/mi, all near marathon pace.
• Long run (Saturday): 18 mi on rolling terrain. First half at 7:00 min/mi, accelerate to 6:30 min/mi for the back half, averaging ~6:44 min/mi.
• Practical tips: steady effort, no-greedy mindset, 200 m strides after the hill repeats, finish the long run at marathon pace.

Workout example

K-reps (Tuesday):

• Warm-up: 0.5 mi easy plus drills and strides.
• 6 x 0.62 mi repeats (alternating uphill and downhill).
  • Uphill reps: 3:25-3:30 min/mi.
  • Downhill reps: 3:17-3:19 min/mi.
• Cool-down: 0.5 mi easy.
• Then 5 x 200 m fast strides (~1:38-1:40 each) to develop leg turnover.

Progression run (Thursday):

• 30 min at 7:10 min/mi (easy marathon pace).
• 30 min at 6:40 min/mi (building intensity).
• 30 min at 6:10 min/mi (hard marathon pace).
• Total: 90 min, ~8:50 min/mi average overall.

Hilly long run (Saturday):

• 18 mi on rolling trails.
  • Miles 1-9: ~7:00 min/mi (easy to moderate).
  • Miles 10-18: ~6:30 min/mi (strong effort).
• Final 5 mi at marathon pace (~6:44 min/mi).

Closing note

Work through these sessions this week and adjust paces with the Pacing app.

Watch The FOD Runner’s full video for the nuances.

References

• SUB 2:40 MARATHON Training WEEK 10 - 2 Workouts + Hilly LONG RUN With ‪@TheWelshRunner‬ | FOD Runner - YouTube (YouTube Video)