Hill Maintenance Intervals

Workout - Hill Maintenance Intervals

• 15min @ 5'00''/km
• 10 lots of:
  • 3min @ 4'30''/km
  • 1min rest
• 12min @ 5'45''/km

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This is a breakdown of SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 8 – A CHANGE Of PLAN from The FOD Runner—a solid watch that’s worth seeing in full. We’ve pulled the main ideas so you can head straight into the workouts.

Key Points:

• This week marks a “maintenance” phase following the schedule shift. Training scales back in intensity while keeping your legs fresh and moving.
• Core training concepts: The emphasis lands on longer half‑marathon‑specific repeats, maintaining speed work, and building race-specific endurance. For more on how these workouts fit together scientifically, Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them digs deeper.
• Practical tips: Skip the watch during repeats to sharpen your pace awareness, wear the watch upside down to stop staring at it, and keep the mood light and relaxed.

Workout Example:

• Wednesday – Maintenance Interval: 10 × 3‑minute repeats on hilly terrain. Start with 15 min warm‑up, then tackle each 3‑minute repeat at a controlled effort (not critical velocity), with 1‑minute easy cruising between on the climbs. Expect roughly 60–65 sec per mile on flats, rising to the late 60s on uphills. These intervals maintain your speed foundation in a similar way to shorter-distance sessions. If you’re after more intense strategies, check out Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time.
• Friday – Canova Workout: 6 × 3 km repeats at marathon‑pace/moderate intensity (roughly 6:00–6:10 min / km). Don’t chase exact numbers—dial in a steady rhythm and enjoy it. Sustained efforts at marathon pace build the aerobic strength half and full marathons demand, much like what’s explored in Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Saturday – Long Hilly Run with James: Around 14 mi (≈22 km) over mixed terrain, featuring a 2 000‑ft climb followed by an hour of rolling trails. Run it at an even effort, attack the hills if you feel it, and keep things enjoyable.

Closing Note:

Run these workouts this week, dial in the paces to match your fitness using the Pacing app, and have fun with them. Stay consistent, run positive, and enjoy the miles.

References

• SUB 74 Minute HALF Marathon TRAINING SERIES WEEK 8 - A CHANGE Of PLAN | FOD Runner - YouTube (YouTube Video)