Hill Maintenance Intervals

Hill Maintenance Intervals

Workout - Hill Maintenance Intervals

  • 15min @ 5'00''/km
  • 10 lots of:
    • 3min @ 4'30''/km
    • 1min rest
  • 12min @ 5'45''/km
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This is a breakdown of SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 8 – A CHANGE Of PLAN from The FOD Runner. We’ve pulled the main ideas so you can head straight into the workouts.

Key points

  • A “maintenance” phase after the schedule shift. Intensity scales back while keeping the legs fresh.
  • Core training: longer half-marathon-specific repeats, maintaining speed work, and race-specific endurance. For background, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
  • Practical tips: skip the watch during repeats to sharpen pace awareness, wear the watch upside down so you stop staring at it, and keep the mood light.

Workout example

  • Wednesday, maintenance interval: 10 × 3-minute repeats on hilly terrain. 15 min warm-up, then each 3-minute repeat at a controlled effort (not critical velocity), with 1-minute easy cruising between on the climbs. Roughly 60-65 sec per mile on flats, late 60s on uphills. These intervals maintain the speed foundation. For more intense strategies, see Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
  • Friday, Canova workout: 6 × 3 km repeats at marathon-pace/moderate intensity (roughly 6:00-6:10 min/km). Don’t chase exact numbers, find a steady rhythm. Sustained marathon-pace work builds the aerobic strength half and full marathons demand. For more, see Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
  • Saturday, long hilly run with James: ~14 mi (~22 km) over mixed terrain, with a 2,000-ft climb and an hour of rolling trails after. Even effort, attack hills if you feel it.

Closing note

Run these this week and dial in the paces in the Pacing app to match your fitness.

References

Inspired by The FOD Runner

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