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