Time on Feet Hill Run

Workout - Time on Feet Hill Run

• 10min @ 7'30''/km
• 22min @ 7'00''/km
• 5min @ 7'30''/km

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Here’s what stands out from Ep 7: Hills and Beaches on This Messy Happy—a video full of useful coaching. We’ve highlighted the key points so you can try this workout today. Check the original video for all the details.

Key Points

• Time on Feet – On unfamiliar or hilly ground, clock a fixed duration—say, 20‑25 minutes—rather than a fixed distance, and accept whatever mileage you cover. You build aerobic fitness this way while shedding the anxiety of chasing a set speed on rough terrain.
• Testing sessions – A hard 5 km effort points you toward your target race speed. Want to drop that 5k time? Check out Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Speed work needs structure, and Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them goes deep on how to program it. Add a 1-hour Zone 2 run (aiming for 10‑14 km) to assess your aerobic base for the half-marathon.
• Bargaining run – Struggling to find motivation? A short 5 km (or 2.5 mi) at easy effort keeps you consistent. It’s the practical bargain that protects your training streak through your toughest weeks.
• Long‑run cap – During taper, keep the long run around 18 km for a half-marathon—or if hills dominate, hold it at 1.5 hours. For a 10k taper, dial it back to 8-9 km. Need a full race-prep framework? See Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• Practical tip – Use “time on feet” on easy runs across hills and beaches. You skip the mental math of pacing uneven ground and focus on effort alone.

Workout Example (Adaptable for Any Runner):

1. Saturday Recovery – Time on Feet: Go for 22 minutes on the hilly beach loop at easy intensity (Zone 1). You’ll typically cover around 3.5 km; the actual distance depends on how steep the terrain is.
2. Thursday Bargaining Run: 5 km at easy pace, with a loose stride to shake off accumulated fatigue.
3. Sunday Long Run (Taper): Pick one: 18 km at a relaxed pace, or 1 hour 30 minutes (stop before you hit exhaustion—aim for solid work without strain). If this is your first 10k race, cap the distance at 8-9 km.

Closing Note

Run the “time on feet” session on hills and sand today, then shape the duration and mileage around your own pace using the Pacing app. Keep curiosity and joy in your running.

References

• Ep 7: Hills and Beaches | 9 Week 10k AND Half Marathon Training Plans | (Follow Along) - YouTube (YouTube Video)