Kofuzi's Boston Hill Repeats

Workout - Kofuzi's Boston Hill Repeats

• 15min @ 6'00''/km
• 7 lots of:
  • 700m @ 4'00''/km
  • 2min 30s rest
• 15min @ 6'00''/km

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Taken from Boston Marathon Prep - Hills on the Kofuzi YouTube channel, here’s a breakdown you can run with immediately. The full video is worth your time, but we’ve distilled the core workout for you.

Key Points:

• A long, rolling loop (around 4.5 miles with several hundred feet of elevation) works well for easy runs and marathon-pace hill training.
• For a harder session, locate a steeper hill (roughly 0.43 miles long, 90 feet of vertical) and run repeats at threshold or VO₂ max intensity—expect each rep to take close to 3 minutes.
• Keep effort steady as you climb; the descent does the recovery work for you. Chase effort, not pace.
• Mentally, the distress fades after the first few repeats—concentrate on crisp, powerful form instead of just hanging on.
• Boston’s Newton Hills share similar distance and elevation gain with this hill, so training on comparable terrain builds both physical and mental readiness.

Workout Example:

1. Begin with 10 to 15 minutes of easy running on flat ground to warm up.
2. Run the main hill—0.43 miles (≈0.7 km) with ~90 feet (27 m) of gain—at a hard effort (threshold/VO₂ max range). Target around 3 minutes per rep.
3. Jog back down or recover easy for 2 to 3 minutes.
4. Complete 7 reps total, or scale down the count to suit your schedule.
5. Finish with an easy 10-minute cool-down jog.

Closing Note: Run through this session, then adjust the paces in the Pacing app to match your own threshold. You’ll gain strength, speed, and the confidence needed for Newton Hills—now go crush it.

References

• Boston Marathon Prep - Hills - YouTube (YouTube Video)