Fatigued Hill Tempo
Workout - Fatigued Hill Tempo
- 12min @ 9'00''/mi
- 10 lots of:
- 4min @ 5'45''/mi
- 2min rest
- 10min @ 9'00''/mi
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FINAL BIG WORKOUT (FATIGUED) - ALICANTE Half Marathon Training WEEK TEN from The FOD Runner has solid practical wisdom. Here’s what’s useful with actionable steps. Watch the full video for the rest.
Key points:
- This is week 10 of a half-marathon progression, with an intense, fatiguing mid-week effort between consecutive race efforts.
- Session structure: 10 x (4 min on / 2 min off) repeats on a hill or tempo course, around 40 minutes of quality work. For the theory, see Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
- Target paces in the 5:40 to 5:50 per mile window (session averages of 5:51 / 5:42), around half-marathon racing speed. The same structure works for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance prep.
- Execution: keep recovery jogs steady (half the session), watch how your legs feel and scale if needed, use COROS/Pace Pro readouts for adjustments.
Workout example:
Warm-up: 10 to 15 min easy jog
Main set, 10 repeats of:
- 4 minutes at target effort pace (around 5:40 to 5:50 / mile) on a hill or forest trail
- 2 minutes easy float (recovery jog), steady pace
Cool-down: 10 min easy jogRunning on empty? Start conservative on the opening reps (5:50 to 5:55), push middle reps toward 5:30 to 5:40, and ease the final pair if needed. Hold effort quality across the block. This back-loaded pacing works for Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time too.
Closing note: Try this workout this week and adapt paces with the Pacing app.