Alicante HM - W1 Threshold Builder
Workout - Alicante HM - W1 Threshold Builder
- 15min @ 9'00''/mi
- 10min @ 5'40''/mi
- 2min rest
- 2 lots of:
- 6min @ 5'30''/mi
- 1min 30s rest
- 2 lots of:
- 2min @ 5'20''/mi
- 1min 30s rest
- 6min @ 5'30''/mi
- 1min 30s rest
- 4 lots of:
- 1min @ 5'00''/mi
- 1min rest
- 12min @ 9'30''/mi
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Intro: a breakdown of “A BAPTISM OF FIRE | ALICANTE Half Marathon Training Series WEEK ONE” from The FOD Runner. The video is worth watching; this distills the key workouts so you can get going. Watch the full video for the rest.
Key points:
- Week 1 eases you back into Alicante half-marathon training with two workouts and a moderate long run.
- Dial in effort and keep a consistent rhythm. Use easy jogs or walk-downs for recovery.
- Target paces sit in the low 5-minute-per-mile range for tempo and hill repeats. Scale to your current fitness.
Tuesday (tempo + hill reps):
- 50-minute tempo at roughly 5:40-5:50 min/mi. Dial back to easy if that feels too brisk.
- 2-minute easy jog or walk to recover.
- 10 x 1-minute hill repeats at a low-5-minute-per-mile clip, with easy jog or walk down between reps.
Thursday (threshold/tempo intervals):
- 10-minute tempo at about 5:40 min/mi.
- 2-minute easy jog.
- 6 min at threshold (about 5:30 min/mi).
- 90-second jog.
- 6 min at threshold.
- 2 x 2 min a notch quicker (about 5:20 min/mi).
- 6 min at threshold.
- 4 x 1 min faster (about 5:00 min/mi), easy jog between reps.
Long run (Saturday):
- 90-minute steady-effort run (about 5:50-6:10 min/mi), walking as needed to stay on time. Use it to practice nutrition (gels) and take in the trail.
Closing note: run these sessions this week, tune the paces in your Pacing app to your own feel, and you’ll get back into the training groove.