FINAL WORKOUT Before The New TRAINING BLOCK Begins - The FOD Runner

Intro: This is a quick summary of FINAL WORKOUT Before The New TRAINING BLOCK Begins 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:

• The session is a hill repeat: 10 × 90 seconds hard followed by 1 minute easy recovery.
• Total work ≈ 15 minutes, designed to re‑activate your legs after easy weeks.
• Run on light snow/trail, keep “safe speed” – don’t sprint, focus on controlled effort.
• The runner debuts the COROS Pace Pro watch, noting instant pace feedback and reliable GPS on trails.

Workout example:

1. Warm‑up 5‑10 min easy on flat terrain.
2. Find a short hill (≈ 30‑50 m).
3. Run hard for 90 seconds (≈ 90‑95 % effort, “hard but controllable”).
4. Recover jogging or walking for 1 minute.
5. Repeat for 10 reps (≈ 15 min total).
6. Cool‑down 5 min easy.

Practical tips:

• Start each repeat at a comfortable, sustainable pace – the watch’s instant pace read‑out helps you stay consistent.
• On snowy or icy sections, keep your stride short and your feet flat to avoid slipping.
• If conditions worsen, switch to treadmill the next day (as the creator plans).

Closing note: Give this hill repeat a go and feel the boost before your next training block. Adjust the intervals to match your own paces in the Pacing app and keep the momentum going!

References

• FINAL WORKOUT Before The New TRAINING BLOCK Begins - YouTube (YouTube Video)

Workout - Pre-Block Hill Strength

• 10min @ 6'30''/km
• 10 lots of:
  • 1min 30s @ 4'00''/km
  • 1min rest
• 7min @ 6'30''/km

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