Coach Mary's Uphill Power Builder
Workout - Coach Mary's Uphill Power Builder
- 15min @ 6'30''/km
- 8 lots of:
- 1min @ 5'00''/km
- 1min @ 6'30''/km
- 30s @ 5'00''/km
- 1min @ 6'30''/km
- 12min @ 6'30''/km
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Coach Mary put together a training week worth studying, pulled straight from her athlete’s TrainingPeaks account. Here’s what she prescribed and how to use it today. The full video has more context.
Key points:
- Mary had full visibility into the athlete’s account and built a week with a half marathon on Sunday, a 4.5-hour bike ride on Saturday, daily strength work, and two hard sessions (tempo run and hill reps).
- Every day includes a 10-minute morning routine and evening power-band work, plus one Pilates session.
- The week totals about 13 hours: easy endurance, tempo work at race pace, and hill repeats for power.
Workout example:
| Day | Workout | Details |
|---|---|---|
| Monday | Easy bike | 1 hour steady, low intensity. |
| Tuesday | Double run | 2 x 30-minute easy runs (total 1 hour). |
| Wednesday | Tempo / race pace | 10-min easy warm-up, then 40 minutes at Olympic-distance race pace (hold race position, no drop-off). |
| Thursday | Hill reps | 1 min hard uphill, jog down (HR back to rest), 0.5 min hard uphill, jog down. Repeat as many sets as possible within 1 hour. (Cold and rainy weather.) |
| Saturday | Long bike | 4 hours low-intensity outdoor ride (cornerstone session). |
| Daily | Strength and conditioning | 10-minute morning routine + evening power-band work; one evening Pilates session. |
Practical tips:
- The hill-rep format (1 min hard, 0.5 min hard) sharpens uphill technique and builds core stability.
- Hold the tempo at race pace to train for race-position effort.
- Friday is recovery, giving time to bounce back before the weekend’s big ride.
- Scale paces and durations with the Pacing app.
Closing note: run this week yourself, dial in the paces for your fitness, and track it in the Pacing app.