Tempo & Hill Reps

Workout - Tempo & Hill Reps

• 10min @ 6'00''/km
• 6min @ 3'45''/km
• 6 lots of:
  • 1min 30s @ 3'20''/km
  • 45s rest
• 10min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/tempo--hill-reps-68bba41c

Don’t have the app? Copy the reference above,
to import the workout after you install it.

The FOD Runner’s guide to a 32-minute 10K, week seven specifically, is worth watching if you want to try this session. Here are the key parts so you can test the workout this weekend, though the full video has more detail.

Key points:

• Travel and short sleep turned week seven into a low-volume phase, with more focus on recovery and quality than mileage.
• The week shaped up as: Monday race, Tuesday easy, Wednesday moderate (long run pushed back), Thursday rest, Friday 50-minute moderate, Saturday focus workout.
• The theme: listen to how you feel, drop a hard long run when needed, and let mileage breathe with circumstances.
• When you skip a run or feel wiped, don’t push through. Move it to another day or shorten it (run 80 minutes instead of 90).

Workout example (Saturday):

1. Warm‑up: 15‑minute easy jog.
2. Main set, hill tempo intervals (out‑and‑back on the Green Gate trail):
   • 6‑minute steady tempo on the out‑leg.
   • 6 repeats of:
     • 90 seconds hard (uphill or fast pace)
     • 45 seconds easy (recovery jog or downhill)
     • After each, 60‑second easy jog back to the start.
   • Adjust the gradient to your fitness. If the climb is too steep, stop earlier on a milder slope.
3. Cool‑down: easy jog back, then another short easy jog to wind down.

Closing note: Try this hill-tempo session this weekend. Match the hard-interval pace to your 10K target, and use your Pacing app to scale the reps to your numbers.