Marathon Pace Hill Practice

Workout - Marathon Pace Hill Practice

• 4.0km @ 9'00''/mi
• 2 lots of:
  • 3.2km @ 6'30''/mi
  • 2.4km @ 8'00''/mi
  • 3.2km @ 6'43''/mi
• 5.6km @ 10'00''/mi

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Intro

This is an overview of Marathon Paced Long Run from The FOD Runner—a worthwhile video to explore in its entirety. Below, we’ve pulled together the key details so you can take on this workout today.

Key Points

• Warm‑up & cool‑down: Begin with an easy 2.5 mi, build into 10‑plus mi at marathon pace over a hilly loop, then finish with about 3.5 mi easy running (approximately 17 mi total).
• Hill strategy: On descents, pick up the pace to about 6:30 min/mi. On climbs, dial it back to roughly 8:00 min/mi. Aim to average about 6:45‑6:50 min/mi across the full marathon‑pace section.
• Pacing goal: Target a pace under 6:50 min/mi, working toward sub‑6:40 min/mi on the descents while keeping the climbs manageable.
• Practical tip: Use the terrain to hone your marathon pacing: accelerate slightly on the downhills, recover on the climbs, and maintain a steady rhythm through the rolling sections.

Workout Example

2.5 mi   Easy warm‑up (easy conversational pace)
10 mi   Loop (repeat 1½‑2×):
  - 2 mi downhill @ ~6:30 min/mi (run a bit harder)
  - 1.5 mi uphill   @ ~8:00 min/mi (easy effort)
  - 2 mi rolling/undulating @ ~6:40‑6:45 min/mi (steady marathon pace)
3.5 mi   Cool‑down (easy pace)

Feel free to adjust the distances and paces to align with your own marathon goal. The Pacing app lets you dial in speeds that match your current fitness.

Closing Note

Try this hilly marathon‑pace session, customize the paces for your fitness level, and keep building momentum toward race day. You’re ready—now go run! 🚀

References

• Marathon Paced Long Run | FOD Runner - YouTube (YouTube Video)