Pre-Block Hill Primer

Workout - Pre-Block Hill Primer

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

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Intro: this article distills “Preparing for a New Training Block” from The FOD Runner. Worth watching in full. The essentials are below so you can run the workout.

Key points

• The week emphasizes modest speed bursts (6-8 min total) plus tough hill repeats.
• Andy does 1-minute hard uphill / 1-minute easy jog repeats on a ~1-mile hill (“Autumn half-marathon Hill”).
• Weekly hard efforts total around 13 minutes, split across several hill repeats.
• Gel testing happens during runs. Sample new gels on easy days first, then take them a few minutes before hard work to see how your stomach responds.

Workout example

1. Warm up: easy trail run, 5-10 min.
2. At the hill, begin:
   • 1 min hard uphill (HR around 140-146 bpm, just shy of all-out).
   • 1 min easy jog or walk for recovery.
3. 5-6 repetitions (≈5-6 min total hard work).
4. Cool down 5-10 min easy.

Optional: once adapted, try a longer hill effort of ~8 min at 6:12-6:13 min/mile (≈5:35-5:40 min/km) as one continuous push.

Practical tips

• A basic interval timer or lap function works. Skip complex workout files.
• Try new gels on easy runs first, then take them ~5 min before a hill rep to test tolerance.
• Keep workouts brief. The point is intensity without fatigue before race week.
• Adjust hill-repeat speed to your fitness. The Pacing app lets you set efforts in miles or kilometers.

Closing note: try the 1-minute hill repeat this week. Adjust rep count or effort to your targets in the Pacing app.

References

• PREPARING FOR A NEW TRAINING BLOCK - YouTube (YouTube Video)