Bevendean Down Hill Repeats
Workout - Bevendean Down Hill Repeats
- 10min @ 6'00''/km
- 4 lots of:
- 40s @ 4'00''/km
- 1min 30s @ 7'30''/km
- 5min @ 6'30''/km
to import the workout after you install it.
Time On Feet’s video about running Brighton’s toughest parkrun is worth your attention — here are the standout takeaways and a workout you can put to use this week. Watch the full video to get the complete picture.
Key Points:
- Bevendean Down ranks among Brighton’s most demanding parkruns, with relentless uphills and downhills that test every runner’s limits.
- Ben’s training structure blends speed work with coastal long runs and strength-and-conditioning sessions. This mix of intensity and recovery is essential for any distance, whether you’re training a 5K or tackling longer efforts outlined in Mastering the 10K.
- Quick fix: catch problems early (tighten your laces, adjust gear) and roll out your plantar fascia with a massage ball to stay pain-free.
Workout Example: High-intensity intervals are on full display here. Pushing hard uphill, then recovering on the descent, builds both power and aerobic fitness. Read more in our Mastering Interval Training guide.
For parkrun training specifically, a hill session like this develops the power you need to run stronger. Head to Mastering 5K Speed for more on 5K-specific work.
- Warm-up: 10-minute easy jog.
- Hill Repeats (Bevendean Down style): 2 loops (≈400 m each) at hard uphill effort (≈85-90% max HR) followed by a recovery jog down. Repeat 4–5 times, targeting 30-45 seconds uphill and 1-2 min easy on descent.
- Cool-down: 5-minute easy jog + 5 min foot massage with a ball (morning & evening) to protect the plantar fascia.
Closing Note: Try this hilly parkrun workout, dial in the paces using your Pacing app based on where you are right now, and embrace the climb — you’ve got the tools for this.
References
- Running the TOUGHEST Parkrun (in Brighton) - YouTube (YouTube Video)