Sub-2:40 Hill K-Reps

Workout - Sub-2:40 Hill K-Reps

• 10min @ 5'00''/km
• 4 lots of:
  • 100m @ 3'07''/km
• 3 lots of:
  • 1.0km @ 2'08''/km
  • 1.0km @ 2'03''/km
• 5 lots of:
  • 200m @ 3'07''/km
• 10min @ 5'00''/km

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Intro

Here’s a breakdown of “SUB 2:40 MARATHON Training WEEK 10 - 2 Workouts + Hilly LONG RUN With @TheWelshRunner” from The FOD Runner. The video delivers excellent coaching — this guide walks through the workouts so you can apply them this week. For context and added motivation, watch the complete version.

Key Points

• Theme: Don’t get greedy – respect your target paces after the 10‑mile TT.
• K‑reps (hill repeats): 6 reps around an industrial estate (odd reps uphill, even reps downhill). Target ~3:25‑3:30 min/mi going up and ~3:17‑3:19 min/mi coming down.
• Progression Run (Thursday): 90‑minute session with three 30‑minute segments at 7:10 min/mi, 6:40 min/mi, and 6:10 min/mi — all hovering near marathon pace.
• Long Run (Saturday): 18 mi on rolling terrain. Take the first half at 7:00 min/mi, accelerate to 6:30 min/mi for the back half, averaging ~6:44 min/mi.
• Practical tips: hold a steady effort, apply the “no‑greedy” mindset, slip in 200‑m strides after the hill repeats, and finish the long run at marathon pace.

Workout Example

K‑Reps (Tuesday)

• Warm‑up: 0.5 mi easy plus drills and strides.
• 6 × 0.62 mi repeats (alternating uphill and downhill).
  • Uphill reps: target 3:25‑3:30 min/mi.
  • Downhill reps: target 3:17‑3:19 min/mi.
• Cool‑down: 0.5 mi easy.
• Follow with 5 × 200 m fast strides (~1:38‑1:40 each) to develop leg turnover.

Progression Run (Thursday)

• 30 min at 7:10 min/mi (easy marathon‑pace).
• 30 min at 6:40 min/mi (building intensity).
• 30 min at 6:10 min/mi (hard marathon‑pace).
• Total: 90 min session, ~8:50 min/mi average overall.

Hilly Long Run (Saturday)

• 18 mi on rolling trails.
  • Miles 1‑9: shoot for ~7:00 min/mi (easy to moderate).
  • Miles 10‑18: push toward ~6:30 min/mi (strong effort).
• Close with the final 5 mi at marathon pace (≈6:44 min/mi).

Closing Note

Work through these sessions this week, and adjust your paces according to where your fitness sits using the Pacing app. Stick with the program, stay committed, and you’ll be well on your way to that sub‑2:40 marathon. Happy running!

Head to The FOD Runner’s full video to catch all the nuances and coaching insights.

References

• SUB 2:40 MARATHON Training WEEK 10 - 2 Workouts + Hilly LONG RUN With ‪@TheWelshRunner‬ | FOD Runner - YouTube (YouTube Video)