BROWSE ALL +65 ATHLETES / Ron Hill

RON HILL

Ron Hill’s most famous race was his 1970 Commonwealth Games Marathon victory, winning in a time of 2:09:28. At that point of time his performance was the 2nd fastest in history. His training log below shows his weekly routine training for a 2:17:11 marathon. The same year he participated in the 1968 Olympic Games at moderate altitude, finishing 7th in 29:35.

Hill’s Monday, Tuesday, and Wednesday workouts rotate every second week with:
Monday: 2×2:00 bursts with 1:30 rest interval; up to 20×0:30 bursts with 30sec rest intervals; 2×2:00 bursts
Tuesday: 3×1.6km fast with 0.8km rest interval
Wednesday: Hard bursts on all the hills



* Number stride as defined by Hill is counting every 2nd stride while running hard, and then running the same count at an easy recovery pace.

Ron Hill’s training week for October 1968

Day

Morning

Afternoon

Monday

11km

16km including fartlek

Tuesday

11km

14.5km including 12 x 70sec bursts with 50sec intervals in sets of 2, 4, 6

Wednesday

11km

19km including 2 sets of number stride fartlek, usually up to 55 strides, then down*

Thursday

11km

13km

Friday

11km

11km

Saturday

Race

33km with one monthly run of 45km

Sunday

Rest

 

From R. Hill (1981, pp. 386-97)