Seven Sisters Hill Repeats

Aug 13, 2025

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The Time On Feet breakdown covers an 8-week training approach for an upcoming 50-mile race. Watch the full video for more context on each session.

Key points:

The Copthorne 50-mile race on Oct 26 has around 11,000 ft of elevation across five 10-mile loops. Elevation gain is the main focus.
Over the next 8 weeks, the plan covers hill training, elevation-specific sessions, trail speed work, and strength.
Testing carbon trail poles to boost uphill performance.
One sea-swim per week for recovery and cold-water adaptation.
Two strength sessions weekly for core and legs.

Workout example (week 1 of 8-week plan):

Long run: ~16 mi (about 25 km) on the Seven Sisters cliffs with about 5,000 ft elevation gain. Easy, conversational pace. The focus is managing sustained uphill sections.
Hill repeats: 6 repeats of 5-minute climbs on steep terrain, jog back down to recover. 2 to 3 times weekly.
Trail speed session: 4 × 1-km repeats on technical ground, 5 to 10% faster than your steady long-run pace. 2-minute easy jog between each.
Strength/conditioning: two weekly sessions with body-weight circuits, hill sprints, and core drills.
Optional cross-training: one weekly sea-swim without a wetsuit for active recovery.

Closing note: give the elevation-heavy approach a try and set paces in the Pacing app to your fitness.

References