Hilly Half Marathon Intervals

Workout - Hilly Half Marathon Intervals

• 10min @ 9'00''/mi
• 6 lots of:
  • 4min @ 5'37''/mi
  • 2min rest
• 10min @ 9'00''/mi

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Quick summary of “Spring Trails HALF MARATHON Running Training SERIES - Week 2 VLOG” from The FOD Runner

Want the full picture? Check out the original video for complete walkthrough, scenery shots, and additional guidance.

Key training concepts

• Balanced week: the schedule includes two dedicated half-marathon quality workouts, three easy runs, a tempo run, and a steady long run.
• Mix of paces: easy runs cover 7-8 miles at roughly 7:00/7:10/7:30 per mile; interval work uses 4-minute efforts; tempo runs target 6:10-6:30 per mile on hills and 6:20-6:30 on flats; long runs span 12-17.5 miles at about 7:10 per mile.
• Flexibility: spacing the workouts lets you recover between sessions; rearrange the schedule around your week as needed.

Workout example you can try today

1. Warm-up – run easy for 10 minutes.
2. Interval set – 6 repeats of 4 minutes at a challenging but sustainable pace (around 5:30-5:45 per mile) with 2 minutes of easy jogging between efforts.
3. Cool-down – 5-10 minutes at an easy pace.

Alternative option: swap the 4-minute repeats for Friday’s “8 × 3 min” format (totaling 24 minutes) if you prefer working with shorter bursts.

Practical tips you can use right now

• Keep mileage steady: shooting for around 50 miles weekly hits the creator’s “sweet spot” – enough to drive progress without risking injury.
• Pay attention to signals: when knees or fatigue flare up, dial back the intensity and stick with comfortable, steady-paced miles.
• Tempo pacing: on rolling terrain, aim for 6:10-6:30 per mile while climbing and 6:20-6:30 on level sections – it feels like genuine race effort without pushing too hard.
• Long-run approach: cover 12-17 miles at an easy 7:00-7:30 per mile; enjoy the route and let the effort feel manageable.

Closing note

Give this mixed-pace setup a shot, adjust the paces in your Pacing app to match your current fitness, and rearrange the schedule as your week allows. Get out on the trails, stay consistent, and keep building toward your half-marathon.

References

• Spring Trails HALF MARATHON Running Training SERIES - Week 2 VLOG | FOD Runner - YouTube (YouTube Video)