Alicante HM: Strength Builder Hills

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

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From The FOD Runner, here’s a breakdown of DOUBLE DAY & HILLS | ALICANTE Half Marathon Training Series WEEK THREE. Watch the full video for context. Here are the key details so you can run this today.

Key points:

• Double-day structure: 5 x 2 km intervals in the morning, then 10 x 1 km repeats later.
• Hill day: 15-minute relaxed tempo, then 6 x 2-minute hill repeats.
• Use heart rate (150 to 160 bpm) or perceived effort for consistency, especially on windy days.
• Gel testing: 40 g carbs per gel during reps 3 and 4. Pick a brand that settles well during intense work.
• Wind impact: head-wind reps feel slower, tail-wind reps faster.
• Log HRV and recovery metrics in the Pacing app.

Workout example:

Morning (Tuesday):

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

Evening (Tuesday):

• 10 x 1 km intervals with 60 sec recovery, aiming for around 5:30 to 5:40/mi (around 3:30/km). Use effort rather than pace and keep the same HR band as the morning.

Thursday hill day:

• 15-minute relaxed tempo (around 5:54/mi, around 3:40/km) at controlled effort to save energy for the repeats.
• 6 x 2-minute hill repeats (hard, target 5:54 to 6:09/mi). Stay in the 150 to 160 bpm zone and push to the top.

Practical tips:

• Adjust paces for wind. Use HR zones for stable effort across conditions.
• Test your gel choice during these efforts to check stomach tolerance before race day.
• Log HR, pace, and effort in the Pacing app to refine interval targets.
• Dress for the weather (hat, gloves) in cold, blustery conditions.

Closing note: Try this double-day and hill session, scale paces to your zones in the Pacing app, and keep building your half-marathon base.

References

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