Hill Power Mile Repeats

Workout - Hill Power Mile Repeats

• 10min @ 8'00''/mi
• 2 lots of:
  • 200m @ 5'22''/mi
  • 200m @ 9'00''/mi
• 5 lots of:
  • 1.6km @ 6'10''/mi
  • 2min 30s rest
• 2 lots of:
  • 200m @ 5'06''/mi
  • 200m @ 9'00''/mi
• 5min @ 9'30''/mi

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Intro

Here’s a breakdown of “Half Marathon Training Week 4/16 | Mile Repeats” from The FOD Runner—a video well worth watching. We’ve distilled the key takeaways so you can tackle this workout right away. Make sure to view the full video for complete context.

Key Points

• At the four-week mark, the training plan intensifies with hill-based mile repeats.
• The session combines 200-meter surges with five 1-mile repeats (three climbing, two descending) to build threshold fitness.
• Andy recommends running on perceived effort and letting the hills regulate your intensity, with target splits of 6:00–6:20 min/mi uphill and 5:50–6:00 min/mi downhill.
• He emphasizes cadence (target ~180 spm) and stride mechanics as keys to running efficiently.

Workout Example

1. Warm‑up: 2 mi easy (any comfortable pace).
2. Pre‑work 200 m: 2 × 200 m at ~40 seconds each (focus on quick, short effort).
3. Mile Repeats (5 total):
   • 3 uphill reps – aim for 6:00‑6:20 min/mi (≈6:10 ideal).
   • 2 downhill reps – aim for 5:50‑6:00 min/mi.
   • Keep the effort consistent; use the hill to control speed rather than sprinting.
4. Post‑work 200 m: 2 × 200 m at 37‑39 seconds each.
5. Cooldown: 2 mi easy.

Total distance: 10 mi (including warm‑up and cooldown).

Practical Tips

• Rely on feel rather than constantly checking your watch.
• Target a cadence around 180 spm; use the 200-m repeats to sharpen your leg turnover.
• Adapt these mile splits to your own threshold; the numbers shown are reference points for someone chasing a sub-1:30 half-marathon.

Closing Note

This week, take on the hill-focused mile repeat session, dial in the paces using the Pacing app to match your own fitness, and watch your speed and turnover improve. Stay committed and enjoy the training.

References

• Half Marathon Training Week 4/16 | Mile Repeats | FOD Runner - YouTube (YouTube Video)