Foundational Hill Repeats

Workout - Foundational Hill Repeats

• 15min @ 5'45''/km
• 5 lots of:
  • 3min @ 4'39''/km
  • 2min rest
• 12min @ 5'45''/km

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Intro: StrengthRunning’s “3 Hill Workouts for Hilly Marathons” video offers valuable strategies you can start using right away. We’ve distilled the main takeaways here so you’re ready to train today. Watch the full video for additional details and context.

Key Points:

• Elite hill runners succeed primarily because of their aerobic development—start by building high-volume long runs.
• Dedicated hill sessions build power, strengthen your body against injury, and fit within your normal mileage plan.
• Three approaches to hill training:
  1. Long hill repetitions (performed slowly and over longer distances) – work these in early, during your base-building phase.
  2. Short, fast hill repetitions – introduce these later in the cycle as you approach peak fitness.
  3. Marathon‑pace hill sections included within long runs – most closely mirrors race-day demands, reserved for the final month.
• Hill sprints (6‑10 second max-effort bursts, with full recovery between) serve as an advanced optional tool for building speed and power.

Workout Example:

1. Long Repetition Hill Workout (Base phase, covering the first 25‑33% of your training plan)
   • 5 x 3‑minute climbs at 10k / half‑marathon / tempo pace (≈ 7‑8 min/mile).
   • Return downhill at an easy jog for recovery.
2. Short, Fast Hill Repetitions (Late-cycle focus on speed development)
   • 8‑10 x 1‑1.5 minute hill repeats at 5k pace (≈ 5‑6 min/mile).
   • Easy jog downhill to recover between efforts.
3. Marathon‑Pace Hill Segment (Final month, race-specific work)
   • Within a long run (such as 20 miles), work 5 miles at goal marathon pace (≈ 7‑8 min/mile) on hilly terrain, or repeat 2–3-mile hilly sections at target pace.
   • Schedule these efforts for the second half of your long run.

Optional Hill Sprints (advanced):

• Execute 6‑10 second all-out efforts on steep terrain with approximately 2 minutes of walking recovery. Add these after easy runs as a supplement for power development and injury resistance.

Closing Note: Test out these workouts at your own pace, using the Pacing app to match the efforts to your individual training zones. Begin with long, slower repetitions in your base period, layer in short, quick efforts as the plan progresses, and top it off with marathon-pace hill work in the closing weeks to build confidence heading into race day. Embrace the challenge—hills build strong runners.

References

• 3 Hill Workouts for Hilly Marathons - YouTube (YouTube Video)