Pre-Block Hill Strength

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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Here’s a condensed overview of The FOD Runner’s FINAL WORKOUT Before The New TRAINING BLOCK Begins. The key elements so you can run the session. Watch the full clip for the rest.

Key points:

• This hill repeat is 10 x 90-second hard efforts with 60-second easy recoveries between.
• Around 15 minutes of work to wake up the legs after lighter weeks.
• Run on light snow or trail terrain at a measured pace. No all-out sprinting, just controlled intensity.
• Features the new COROS Pace Pro watch, useful for responsive pace updates and GPS in trail conditions.

Workout example:

1. 5 to 10 min easy warm-up on level ground.
2. Pick a modest hill, around 30 to 50 meters.
3. Push for 90 sec at around 90 to 95% effort, hard but controlled.
4. 1 min recovery with easy jog or walk.
5. 10 repeats, around 15 min total.
6. 5-min easy cool-down.

Practical tips:

• Start each repeat at a manageable pace. Real-time pace display helps you not drift.
• On snow or ice, shorten stride and keep feet flat to reduce slip risk.
• If weather worsens, switch to the treadmill the next day.

Closing note: Try this session and adapt intervals in the Pacing app to your fitness.

References

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