DOUBLE DAY & HILLS | ALICANTE Half Marathon Training Series WEEK THREE - The FOD Runner

Intro: This is a quick summary of DOUBLE DAY & HILLS | ALICANTE Half Marathon Training Series WEEK THREE 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:

• Double‑day structure: morning 5 × 2 km intervals followed later by a 10 × 1 km (or 1 km) interval session.
• Hill day: 15‑minute relaxed tempo followed by 6 × 2‑minute hill repeats.
• Use heart‑rate (150‑160 bpm) or perceived effort to keep intensity consistent, especially in windy conditions.
• Gel testing: 40 g carbs per gel, taken across reps 3‑4; choose a gel that doesn’t cause stomach upset.
• Wind adjustment: Expect slower paces on head‑wind reps; faster on tail‑wind.
• Track HRV and recovery; keep a log in your Pacing app.

Workout Example: Morning (Tuesday):

• Warm‑up 10 min easy.
• 5 × 2 km intervals:
  • Rep 1 (tail‑wind): ~6:00 /mi (≈3:45 / km) – 2 km
  • Rep 2 (head‑wind): ~6:13 /mi – 2 km
  • Rep 3: ~6:04 /mi – 2 km (gel test)
  • Rep 4 (head‑wind, HR‑controlled 150‑160 bpm): ~6:04 /mi – 2 km
  • Rep 5 (tail‑wind): ~6:10 /mi – 2 km
• Cool‑down 10 min easy.

Evening (Tuesday):

• 10 × 1 km intervals, 60 s rest, target ~5:30‑5:40 /mi (≈3:30 / km). Focus on effort, not exact pace; keep HR in the same range as morning.

Thursday Hill Day:

• 15‑minute relaxed tempo (≈5:54 /mi, ~3:40 / km) – easy effort to preserve energy for hills.
• 6 × 2‑minute hill repeats (hard effort, aim 5:54‑6:09 /mi). Keep HR in the 150‑160 bpm zone, finish strong.

Practical Tips:

• Adjust paces for wind direction; use heart‑rate zones to keep effort consistent.
• Test gels during high‑intensity intervals to see how they sit under race‑like effort.
• Record HR, pace, and effort in the Pacing app; you can later customise the intervals to match your own race‑pace.
• Wear appropriate weather gear (hat, mittens) when running in cold, windy conditions.

Closing Note: Give this double‑day and hill combo a try this week, tweak the paces to fit your own training zones in the Pacing app, and keep building that half‑marathon fitness. Happy running! 🚀

References

• DOUBLE DAY & HILLS | ALICANTE Half Marathon Training Series WEEK THREE - YouTube (YouTube Video)

Workout - Alicante HM: Strength Builder Hills

• 10min @ 9'30''/mi
• 15min @ 5'54''/mi
• 6 lots of:
  • 2min @ 5'30''/mi
  • 2min rest
• 5min @ 9'30''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/alicante-hm-strength-builder-hills-9a45f18d

Don’t have the app? Copy the reference above,
to import the workout after you install it.