Base-Building Hill Repeats

Workout - Base-Building Hill Repeats

• 15min @ 6'30''/km
• 9 lots of:
  • 1min @ 7'30''/km
  • 1min rest
• 15min @ 6'30''/km
• 12min @ 6'30''/km

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Quick Summary

Here’s a breakdown of ALL IN S2:E1 – BUILDING A RUNNER’S BASE from The Welsh Runner. The episode offers solid training insights, and we’ve pulled out the key takeaways so you can start the workout right away. Check the full video for additional context.

Key Points

• Prioritize developing a strong aerobic foundation before moving into marathon-specific training phases.
• Track a weekly heart-rate benchmark: complete a 1-hour run at a consistent effort (15 km/h ≈ 6:30 min/km) each Monday and monitor how your HR decreases as fitness improves.
• Build up to high mileage (≈ 80 mi / ≈ 130 km per week) using back-to-back runs (two workouts daily) to accumulate distance while keeping each session at an easy effort.
• Incorporate a 5 km time trial at roughly 4:50 min/mi (≈ 3 min/km) to test your progress and build confidence.
• Mix in hill repeats using 1-minute surges followed by 1-minute recoveries to develop strength; otherwise, maintain steady, aerobic-based running.

Workout Example

1. Monday – Treadmill baseline
   • Spend 1 hour on a treadmill at 15 km/h (≈ 6:30 min/km).
   • Wear a chest-strap HR monitor and record your average heart rate.
   • Return to this same session weekly, working to lower your HR each time.
2. Tuesday – Easy outdoor run
   • Complete a 1-hour steady run covering roughly 8.5 mi (≈ 13.7 km) at a conversational pace.
3. Mid-week double
   • Start with a 30-minute easy treadmill run at 15 km/h.
   • Follow with a 30-minute recovery run at 12 km/h.
4. 5 km time trial (once per week)
   • Target a pace of roughly 4:50 min/mi (≈ 3 min/km). Treat it as a low-key race to assess your fitness.
5. Hill work (once a week)
   • Warm up for 10 minutes at an easy pace.
   • Execute 1-minute hard/1-minute easy repeats covering about 2 mi, then move to the hill section.
   • Push hard ascending, recover on the flats and descents; complete two full loops.
6. Weekly mileage target: ~80 mi (≈ 130 km) spread across 5–6 days, with a long run (≈ 1 hour) and a short recovery run incorporated daily.

Practical Tips

• Consistency matters for the Monday test — wear the same shoes and maintain the same treadmill speed to get an accurate picture of progress.
• Watch your HR each week; a steady decline at the same pace shows improving fitness.
• Use hilly terrain to develop strength without introducing higher-intensity speed work.
• Need a conversion? 15 km/h is roughly 6:30 min/km (approximately 10:30 min/mile); 4:50 min/mi translates to 3 min/km. Adjust paces using the Pacing app to match your fitness level.
• Tailor the paces to your own fitness using the Pacing app.

Closing Note Give this base-building approach a shot, adjust the speeds in the Pacing app to suit your level, and observe how your HR drops as your aerobic capacity climbs. Consistency pays off — these miles now will set you up for a strong marathon later. Keep running! 🚀

References

• ALL IN S2:E1 - BUILDING A RUNNER’S BASE - YouTube (YouTube Video)