Marathon Base Building Hills

Workout - Marathon Base Building Hills

• 15min @ 6'30''/km
• 6 lots of:
  • 1min @ 4'30''/km
  • 2min rest
• 15min @ 6'30''/km

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Here’s what you need from Whats Next In 2020 For My Running Training/Racing/Time Trials/Next Marathon?? VLOG by The FOD Runner. The full video is worth watching for the complete picture. The core training ideas are below so you can start this week.

Key points:

• Health comes first. Log easy, steady-paced miles rather than chasing high volume or intensity.
• Over 5 weeks, start with pure recovery running, then add hill repeats and a strength-focused session once weekly.
• Run roughly 35 to 40 miles per week (56 to 64 km), building gradually to a 50-mile peak (80 km).
• Time trials replace the weekend long run, letting you build race fitness without depending on a fixed calendar.
• Marathon training starts in August, targeting an October race (Newport or Abington), with a goal to drop the PR from 2:59 to 2:49.

Workout example:

1. Base weeks (2 weeks). Every run is at an easy, conversational pace with no formal structure.
2. Hill-focus weeks (3 weeks). Keep daily runs easy, but once weekly do a hill session (6 × 1-minute repeats on a moderate grade, jogging down for recovery). One day per week, do a “pill/strength” run: 5 miles plus bodyweight circuits.
3. Time-trial weekend. Replace the long steady run with a 5 to 10 km time trial at goal-race pace (around 5 to 6 min/km if targeting a 2:49 marathon).
4. Mileage progression. Once the hill block finishes, bump weekly total to 35 to 40 miles, then build toward 50 miles approaching August’s marathon-specific training.

Closing note: try this base-building and hill-strength work this week, and set the paces and distances in the Pacing app to your current fitness. Keep easy days easy and stay injury-free.

References

• Whats Next In 2020 For My Running Training/Racing/Time Trials/Next Marathon?? VLOG | FOD Runner - YouTube (YouTube Video)