Marathon Base Building Hills

Workout - Marathon Base Building Hills

• 15min @ 6'30''/km
• 6 lots of:
  • 1min @ 4'30''/km
  • 2min rest
• 15min @ 6'30''/km

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Here’s what you need to know from Whats Next In 2020 For My Running Training/Racing/Time Trials/Next Marathon?? VLOG by The FOD Runner. The full video is worth watching for the complete picture, but we’ve distilled the core training ideas below so you can start this week.

Key Points:

• Health comes first—log easy, steady-paced miles rather than chasing high volume or intensity.
• Over 5 weeks, begin with pure recovery running, then layer in hill repeats and add a strength-focused session once weekly.
• You’ll run roughly 35–40 miles per week (56–64 km), building gradually to a 50-mile peak (80 km).
• Time trials replace your weekend long run, letting you build race fitness without depending on a fixed calendar.
• Marathon training starts in August, targeting an October race (Newport or Abington), with a goal to drop your PR from 2:59 to 2:49.

Workout Example:

1. Base weeks (2 weeks) – Every run happens at an easy, conversational pace with no formal structure.
2. Hill‑focus weeks (3 weeks) – Keep daily runs easy, but once weekly do a hill session (for example, 6 × 1‑minute repeats on a moderate grade, jogging down for recovery). One day per week, do a “pill/strength” run—5 miles plus bodyweight circuits.
3. Time‑Trial weekend – Replace your long steady run with a 5–10 km time trial at goal-race pace (around 5–6 min/km if you’re targeting a 2:49 marathon).
4. Mileage progression – Once the hill block finishes, bump your weekly total to 35–40 miles, then build toward 50 miles as you approach August’s marathon-specific training.

Closing Note: Test this base-building and hill-strength work this week, adjusting paces and distances in the Pacing app to match your current fitness. Keep easy days easy, stay injury-free, and let your confidence grow as you push toward that marathon PR.

References

• Whats Next In 2020 For My Running Training/Racing/Time Trials/Next Marathon?? VLOG | FOD Runner - YouTube (YouTube Video)