15-Mile Long Run with Hill Finish

Workout - 15-Mile Long Run with Hill Finish

• 5min @ 10'00''/mi
• 16.1km @ 8'30''/mi
• 8.0km @ 7'40''/mi
• 1.2km @ 9'00''/mi
• 5min @ 10'00''/mi

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Intro: The FOD Runner put out a 15 Mile Long Run Workout that’s worth a look. Here’s what the session covers so you can try it today. Watch the full video for more context.

Key Points:

• Begin with 10 mi at an easy, conversational pace (roughly 8:30 min/mi). This mileage base won’t leave you drained.
• Follow with 5 mi uphill at faster effort (≈7:25–7:55 min/mi) on a long, steady climb. The incline builds strength and confidence.
• Close out with 0.5 mi downhill to shake off fatigue, then drink water.
• Keep a steady breathing rhythm, be aware of your form, and take on fluids throughout.

Workout Example:

1. Warm‑up – 10 mi easy at roughly 8:30 min/mi.
2. Uphill set – 5 mi at 7:30 min/mi (or a pace that feels hard but doable). Pick a long hill or gradual slope.
3. Cool‑down – 0.5‑1 mi easy downhill, slowing steadily to the end.
4. Hydration – Grab water or an electrolyte drink for the final 2 mi.

Closing Note: Run this 15‑mile long‑run and dial in the paces based on your training zones in the Pacing app. Embrace the hill work, and you’ll feel stronger and ready for bigger distances—now get going!

References

• 15 Mile Long Run Workout | FOD Runner - YouTube (YouTube Video)