Winter Strength Hills

Workout - Winter Strength Hills

• 12min 30s @ 6'30''/km
• 8 lots of:
  • 52s @ 3'30''/km
  • 1min rest
• 12min 30s @ 7'00''/km

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Intro

“November Running Training Update” from The FOD Runner is packed with practical wisdom. The main takeaways are below so you can apply them right away. The full video has the context.

Key points

• Stitch relief: a mix of diaphragm massage, allergy screening, and a temporary diet (more fruits and vegetables, no wheat, yeast, sugar, eggs, or mushrooms) cleared the side stitches.
• Winter base phase (Dec-Jan): build weekly mileage from 25 through 38, 40, 45-50, and eventually 54 miles, with easy runs, tempo work, hill sessions, and occasional short intervals.
• Strength and hill work: hill repeats stay in the weekly routine even when the race course is flat. They build power.
• Interval schedule: alternating weeks run short repeats in the 200-800 m band (8 × 200 m, 6 × 400 m, 4 × 600 m, 3 × 800 m) at VO2 max, instead of longer 2-5 min efforts.
• Race approach: pick a January target like the Gloucester half or full marathon and run it easy as a comfortable long run, no race-focused plan.

Workout example

Sample winter base week

• Monday: easy 6 mi (conversational).
• Tuesday: hill repeats, 8 × 200 m uphill, easy jog down.
• Wednesday: rest or cross-train (strength).
• Thursday: tempo, 5 mi total (1 mi easy, 3 mi comfortably hard, 1 mi easy).
• Friday: easy 5 mi plus core.
• Saturday (every other week): short intervals, 6 × 400 m at VO2 max, 90 s recovery.
• Sunday: long run 10-12 mi at easy pace, steady aerobic effort.

Scale to your fitness. Aim for 40-55 miles total as you progress.

Closing note

Apply this base-phase structure and adjust paces in the Pacing app. Keep the diaphragm massage and dietary tweaks on hand for stitch prevention.

References

• November Running Training Update | FOD Runner - YouTube (YouTube Video)