VO2-Max Hill Repeats

Workout - VO2-Max Hill Repeats

• 15min @ 6'30''/km
• 17 lots of:
  • 1min @ 5'30''/km
  • 1min rest
• 10min @ 6'30''/km

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Intro

Here’s what you need to know about Marathon Training | 17 x 1 Minute Hill Reps W/1 Minute Rest, a standout workout from The FOD Runner. We’ve distilled the essentials so you can get out and try it as soon as today. The full video has additional context if you want the complete walkthrough.

Key Points

• This is a VO2‑max hill repeat session designed to build aerobic capacity and strengthen your legs.
• Within a 4‑day training week, it slots in alongside easy runs, threshold work, and a long run, with this workout serving as your VO2‑max day.
• The pattern for each rep: push hard uphill for 1 minute, then recover on the way down with 1 minute of easy jogging or walking.
• The session includes 17 repeats—the video started with 15, but added 2 more—all on a steep, forested hill.

Workout Example

1. Warm‑up: 10–15 minutes easy running on flat terrain.
2. Hill Repeats: 17 × {
   • 1 minute uphill – push hard at high intensity (breathless but controlled, form intact).
   • 1 minute recovery – come back down at an easy pace, jogging or walking as needed. }
3. Cool‑down: 10 minutes easy jog to finish.

Tip: Look for a hill with a 200–300 m distance and a solid gradient. On shorter hills, amp up your intensity; for longer stretches, maintain the same effort throughout the minute.

Closing Note

Test out this workout this week—there’s plenty of room to dial the reps or recovery windows to fit where you’re at fitness-wise. The Pacing app makes it simple to set custom paces and track your performance over time. Get after it!

References

• Marathon Training | 17 x 1 Minute Hill Reps W/1 Minute Rest | FOD Runner - YouTube (YouTube Video)