FOD Runner's Threshold Hill Repeater
Workout - FOD Runner's Threshold Hill Repeater
- 15min @ 9'30''/mi
- 4 lots of:
- 20s @ 4'30''/mi
- 12 lots of:
- 2min @ 5'45''/mi
- 1min rest
- 12min @ 10'30''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro: Quick breakdown of All Roads Lead To LONDON MARATHON – Week 1 from The FOD Runner—definitely worth watching. We’re walking through the main workout so you can run it today. Head to the full video if you want everything spelled out in detail.
Key Points:
- Tuesday kicks off easy (roughly 6:07/mile) to keep volume down and prioritize recovery.
- The central strategy: double‑threshold sessions—two demanding workouts in a single day, one in the morning and hill repeats in the evening.
- Heart rate guides your effort: aim for the 150s during threshold; anything at 160+ means you should back off.
- Temperature and fuel: start early before heat sets in, drink water with electrolytes, pack a gel for efforts over an hour.
- Daily schedule: Saturday’s long run, Monday’s marathon-specific work, Wednesday’s double‑threshold, then easy or recovery Thursday/Friday.
Workout Example (Wednesday PM – Hill Repeats):
- 12 × 2‑minute uphill repeats
- 1‑minute easy recovery between each one
- Total volume: 24 minutes of hard running (12 × 2 min) plus 12 minutes recovery = 36 minutes combined.
- Target 5:40–5:50 / mile effort on the climbs (HR around 150–155).
- Hold pace steady; if your legs turn to jelly, cut the repeat short and walk out the rest of the loop.
Long Run (Saturday):
- 19.25 miles (≈31 km) covered at a sustainable rhythm, finishing in about 2 h 13 min.
- Average pace falls around 6:57 / mile (≈4:20 / km).
- Adjust based on heat and how you’re feeling—time on your feet matters more than hitting a specific pace.
Practical Tips:
- Treat heart rate as your real-time effort meter; keep threshold work in the 150s.
- Start hydrating early, and bring along electrolytes and a gel for anything longer than 60 minutes.
- If a hill gets too tough, trim that repeat and finish the loop to maintain total mileage.
- Respect the weather—slower paces on warm days keep you from crashing.
Closing Note: Run one of these sessions—either the hill repeats or the 19-mile long run—and fine-tune paces to match your current fitness using the Pacing app. Enjoy the work, stay healthy, and keep building toward your London Marathon goal! 🚀