Marathon Pace on Rolling Hills

Workout - Marathon Pace on Rolling Hills

• 10min @ 9'30''/mi
• 10.5km @ 6'55''/mi
• 10min @ 10'30''/mi

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Getting Used To Marathon Pace Early from The FOD Runner is a solid reference video, and we’ve pulled out the key takeaways so you can test this session this week. The full video has more nuance if you want to dig deeper.

Key Points

• Tackling marathon-pace work early in your training helps you build confidence and efficiency before your longer runs take center stage.
• Use rolling hills or trails to develop stronger running form without breaking your steady marathon-pace effort.
• Stay controlled throughout — aim for a sustainable breathing rhythm (try three strides per breath in and out).
• Structure each session with a brief warm-up, a sustained block at marathon pace, and an easy cool-down phase.

Workout Example

1. Warm-up – Begin with 10 minutes of easy jogging on flat ground.
2. Marathon-pace segment – Run 6.5 miles (≈10.5 km) at your goal marathon pace (around 6:50–7:00 per mile, or 4:12–4:20 per km). Maintain steady effort, particularly on rolling terrain; concentrate on keeping your form clean and breathing easy.
3. Cool-down – Finish with 5–10 minutes of easy jogging, gradually slowing to a natural finish.

Practical Tips

• Stick to familiar hills that match your course so you practice in realistic terrain while keeping effort controlled.
• Judge your intensity by feel rather than heart-rate numbers; stay in that comfortable zone and resist pushing harder.
• Repeat the same pace across several weeks so your body can adjust before the heavier training blocks arrive.

Closing Note Try this session out this week and feel free to customize distances and paces in the Pacing app to match your targets. As you build consistency at marathon speed, your confidence will grow noticeably — enjoy the work!