Hill Power & Tempo Finisher

Workout - Hill Power & Tempo Finisher

• 10min @ 6'00''/km
• 4 lots of:
  • 20s @ 4'00''/km
  • 1min rest
• 3 lots of:
  • 10min @ 4'30''/km
  • 2min rest
• 3.2km @ 4'30''/km
• 10min @ 6'30''/km

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FOD Runner put the “ATREYU Standard Colourway - SPEED Test & LONG RUN Test Review” through real-world tests. Here are the highlights and the workout you can try today. The full video covers more.

Key points:

• Speed test: 3 x 10-minute hill repeats at tempo-threshold pace, running up and down a canyon hill, with 2 minutes recovery between sets. After the hill repeats, move to flat ground for a 2-mile tempo run.
• The reviewer hits 6:01 / 5:57 min/mile during the flat tempo, showing how responsive the shoe is.
• Long run: 18 miles with around 1500 ft of climbing, conversational pace, just over 2 h 15 min total.
• Practical tips: break the shoe in gradually (midsole feels stiff initially but softens after about 2 miles); watch hydration (late-session fatigue here came from dehydration); make use of the snappy feel on climbs and flats.

Workout:

Speed test (canyon hill)
- 3 x 10-minute repeats
  - Tempo-threshold effort up and down the hill
  - 2 minutes easy recovery between
- After the third repeat, move to flat ground
- 2-mile tempo run (around 6:00 min/mile)

Long-run test
- 18-mile steady run
- Around 1500 ft elevation gain
- Comfortable, steady pace (8-9 min/mile for most runners)

Closing note: try this workout and adjust paces in the Pacing app to your fitness.

References

• ATREYU Standard Colourway - SPEED Test & LONG RUN Test Review | FOD Runner - YouTube (YouTube Video)