Attacking THE HILLS Plus MORE New HOKA One One SHOES and CONFIRMED Tune Up RACE | FOD Runner - The FOD Runner

Aug 13, 2025

Intro: This is a quick summary of “Attacking THE HILLS Plus MORE New HOKA One One SHOES and CONFIRMED Tune Up RACE” from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Hill‑focused session built around a 3 × 10‑minute repeat on a moderate hill (hard up, hard down, 2‑minute rest at the base). 
Followed by a flat 2‑mile tempo run to finish the session. 
The hill repeats total roughly 5,000 ft of elevation (about 1.6 mi per repeat) – a manageable load after a previous 5,000 ft week that left the legs “buggered.” 
The runner plans to progress to 300‑500 ft hill repeats and incorporate sharper hill intervals in the next 3 weeks before the August 7‑Bridge 10K tune‑up race, then shift to longer marathon‑pace hill work for the October trail marathon.

Workout Example:

Warm‑up jog to the hill base. 
Hill repeat (10 min total):
- 5 min hard up the hill, 5 min hard down the hill (two efforts). 
- After the down‑hill effort, stand still for 2 min at the bottom. 
- Repeat the 5‑up/5‑down block once more (total 2 repeats). 
Recover with a gentle jog back to the flat section. 
Flat tempo: Run 2 mi at a comfortably hard pace (≈ 10‑12 min per mile for most runners). 
Cool‑down jog/walk as needed.

Practical Tips:

Keep hill elevation steady after a tough week; don’t jump to higher climbs until your legs recover. 
Use the 2‑minute static rest to reset form and breathing before the second repeat. 
After the hill work, the flat tempo solidifies aerobic base and prepares you for race‑pace efforts. 
Track distances and paces in miles (the video logs 1.67 mi, 1.69 mi, 1.64 mi for each 10‑minute hill segment).

Closing Note: Give this hill‑repeat + flat tempo workout a go today and feel the burn! Adjust the hill length, repeat count, or tempo distance in the Pacing app to match your current fitness and race goals. Keep the momentum rolling toward the August tune‑up race and the October trail marathon – you’ve got this!