FOD Runner's Uphill-Interval Long Run

Workout - FOD Runner's Uphill-Interval Long Run

• 40min @ 9'00''/km
• 5 lots of:
  • 3min @ 5'30''/km
  • 3min @ 6'00''/km
• 12min @ 9'00''/km

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Intro Here’s a breakdown of FASTEST EVER Long Run?! ASICS NOVABLAST 5 SMASHES Expectations from The FOD Runner so you can try the workout. Watch the full video for the rest.

Key points:

• Week 4 of training (around six weeks before the race) introduces intensity to the long run, building speed-endurance.
• Main set: five 3-minute hard efforts separated by 3-minute steady floats across a hilly course. Off periods stay strong and controlled, not easy recovery.
• Three gels at 45 g carbs each (around 90 g total) work without stomach trouble even during hard hill climbing.
• The ASICS NOVABLAST 5 holds up for comfort and quick uphill running (mid-5s and mid-6s per mile).
• A 40-min easy-to-steady run as warm-up before the intervals.

Workout example:

1. Warm-up: 40 minutes of easy-to-steady running at a comfortable pace.
2. Main set, repeat five times:
   • 3 min hard, all out (target 5:37 / 5:30 / 5:20 per mile depending on terrain. On hills, aim for sub-5:50).
   • 3 min float, strong steady jog with forward momentum, not an easy recovery pace.
3. Cool-down: 10 min easy.
4. Fueling: one gel (around 45 g carbs) just before the intervals, then two more about 30 min apart (three total, around 90 g carbs).

Closing note: Try this hilly interval workout and dial in paces with the Pacing app.

References

• FASTEST EVER Long Run?! ASICS NOVABLAST 5 SMASHES Expectations - YouTube (YouTube Video)