Race Day Sharpener: Hill Tempo + Marathon Pace
Workout - Race Day Sharpener: Hill Tempo + Marathon Pace
- 7min @ 8'45''/mi
- 20min @ 6'38''/mi
- 0.0mi @ 6'46''/mi
- 7min @ 10'00''/mi
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Intro: watch Trail Marathon Training #6 | The Week Before The Race from The FOD Runner. The core takeaways are below so you can run this workout this week. For the full context and coaching cues, watch the complete video.
Key points:
- This week sharpens hill strength with a 20-minute tempo run on rolling ground (expect roughly 500 to 600 ft of climbing).
- A “double-header” tacks on two miles at marathon pace right after the tempo to keep your body used to race speed.
- Thursday is an 8-mile outing: easy start, then half-marathon pace for several miles to build pre-race confidence.
- Weekly volume is around 40 mi, with better hip stability reported throughout.
Workout example:
- Tuesday: hill tempo
- Ease into 5 minutes on trail.
- Hold 20 minutes at threshold pace on rolling terrain (target 6:30 to 6:45 min/mi).
- Close with 5 minutes easy. About 3.6 mi total.
- Tuesday: marathon-pace block
- After the tempo, run 2 mi at marathon pace (6:42 to 6:50 min/mi). Keep it conversational.
- Thursday: long run
- 8 mi total: first 3 mi easy, 4 to 5 mi at half-marathon pace (around 6:00 to 6:10 min/mi) on course, then 1 mi easy.
Closing note: work these sessions into your week and set the paces in the Pacing app to your current fitness.