Hill & Tempo Strength Builder

Workout - Hill & Tempo Strength Builder

• 12min @ 6'30''/km
• 3 lots of:
  • 5min @ 4'30''/km
  • 5min @ 5'30''/km
  • 2min rest
• 4min @ 7'00''/km
• 0.0mi @ 4'35''/km
• 12min @ 6'30''/km

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Intro: The FOD Runner’s “Attacking THE HILLS Plus MORE New HOKA One One SHOES and CONFIRMED Tune Up RACE” has a solid workout breakdown. Here are the key elements; watch the full video for context.

Key points:

• A moderate hill session: 3 x 10-minute repeats (5 min hard up, 5 min hard down, 2-min recovery at the base).
• Finish with a 2-mile tempo on flat terrain.
• Total hill elevation: around 5,000 ft across the repeats (about 1.6 mi each). Reasonable volume after a 5,000 ft week left the legs heavy.
• Over the 3 weeks leading to the August 7 Bridge 10K tune-up, progression moves to 300-500 ft hill repeats with sharper intervals. After that, marathon-pace climbing for an October trail marathon.

Workout:

1. Warm up with an easy jog to the base of the hill.
2. Hill repeat (10 min total):
   • Hard uphill for 5 min, then push the descent for 5 min (one block).
   • Stand still at the base for 2 min to reset breathing and form.
   • Repeat once more (2 cycles total).
3. Easy jog back to flat ground.
4. Flat tempo: 2 mi at steady, challenging pace (around 10-12 min/mile for most runners).
5. Cool down with an easy jog or walk.

Practical tips:

• Keep elevation modest after a heavy hill week. Let the legs come back.
• Use the 2 minutes of static rest to reset posture and breathing.
• The flat tempo builds aerobic fitness and sharpens you for race-intensity efforts.
• Log distances and split times in miles (the session shows around 1.67 mi, 1.69 mi, 1.64 mi per 10-minute hill segment).

Closing note: tweak hill grade, rep count, and tempo distance in the Pacing app to your fitness and race targets.

References

• Attacking THE HILLS Plus MORE New HOKA One One SHOES and CONFIRMED Tune Up RACE | FOD Runner - YouTube (YouTube Video)