Trail Kilometer Repeats
Workout - Trail Kilometer Repeats
- 15min @ 6'30''/km
- 5 lots of:
- 100m @ 4'30''/km
- 6 lots of:
- 1.0km @ 4'15''/km
- 3min rest
- 15min @ 6'30''/km
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Intro: a breakdown of “A FULL Week Of RUNNING Training VLOG - Spring / Summer 2020” from The FOD Runner. Here are the key workouts; the full video has all the footage and context.
Key points:
- The plan is built around a 10K block, with cadence above 170 steps/min and conversational distance runs.
- Workouts are spread across the week with recovery gaps. Monday and Thursday are scheduled; Tuesday and Wednesday are arranged for space.
- No heart rate tracking. Pacing is by perceived effort and split times.
- Trails train foot placement and turnover; road work anchors consistent paces.
Workout example:
- Monday: 6 x 1 km repeats on trails (mixed climbs, drops, wind-facing and wind-assisted sections). Quick turnover and quick foot strike. 11-12 miles total.
- Tuesday: easy run (around 7:00/mi) at cadence above 170. Pure recovery, no pace target.
- Wednesday: 30-40 min tempo on hilly terrain at 5:50-6:00/mi with short uphills.
- Friday: 10-mile night easy run for active recovery.
- Saturday: long run, around 17 mi (15-20 mi range), trails and roads at 6:30-7:10/mi, focused on rhythm.
Practical tips:
- Leg speed beats exact pacing. Chase turnover, especially on uneven ground.
- Pick protected routes for speed work when you can; otherwise let the terrain set the intensity.
- Space workouts further apart for recovery. Small scheduling tweaks add up.
- Don’t force it. If a run feels strained, ease off.
Closing note: try these sessions, adjust paces to your fitness in the Pacing app, and shuffle workouts to fit your week. Watch the full video for the rest.