Seven Sisters Hill Repeats

Workout - Seven Sisters Hill Repeats

• 10min @ 8'00''/km
• 6 lots of:
  • 5min @ 5'30''/km
  • 2min rest
• 5min @ 8'00''/km

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The Time On Feet breakdown covers an 8-week training approach for the upcoming 50-mile race. Watch the full video for more context on each session.

Key Points:

• The Copthorne 50‑mile race on Oct 26 presents ~11,000 ft of elevation across five 10‑mile loops. Elevation gain becomes your main focus.
• Over the next 8 weeks, the plan emphasizes hill training, elevation-specific sessions, trail speed work, and strength building.
• Testing carbon trail poles as a way to boost uphill performance.
• One sea-swim per week built in for recovery and adapting to cold water.
• Two strength sessions weekly targeting core and leg development.

Workout Example (Week 1 of 8‑week plan):

• Long Run: ~16 mi (≈25 km) on the Seven Sisters cliffs with ~5,000 ft elevation gain. Maintain an easy, conversational pace; the focus is managing the sustained uphill sections.
• Hill Repeats: Run 6 repeats of 5-minute climbs on steep terrain, recover by jogging back down. Include this 2-3 times weekly.
• Trail Speed Session: Four 1-km repeats on technical ground, moving 5-10% faster than your steady long-run pace. Recover between each with a 2-minute easy jog.
• Strength/Conditioning: Two weekly sessions using body-weight circuits, hill sprints, and core drills.
• Optional Cross‑Training: One weekly sea-swim without a wetsuit for active recovery.

Closing Note: Give the elevation-heavy approach a shot, adjusting paces in the Pacing app to match your fitness. Enjoy the hills, and keep moving forward.

References

• Training Changes For My Next 50 Mile Race - YouTube (YouTube Video)