Tempo & Hill Repeats
Workout - Tempo & Hill Repeats
- 10min @ 9'30''/mi
- 8min @ 6'50''/mi
- 3min rest
- 5 lots of:
- 3min 30s @ 5'45''/mi
- 2min rest
- 4 lots of:
- 1min 15s @ 5'20''/mi
- 1min rest
- 10min @ 9'30''/mi
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Intro
The FOD Runner’s “Pushing Hard | Alicante Half Marathon Training Series Week Four” breaks down a tough session you can run this week. For Thursday’s workout and the rest, watch the full video.
Key points
- Hill-centric: week 4 ends the hill block before the plan shifts to flat, race-specific work.
- Effort-pace over GPS pace: he compares effort paces with actual paces in the COROS app, useful on steep, uneven terrain.
- No tempo back-off: unlike week 3, the tempo stays hard even on hills. Cutting back reduces the stimulus you need.
- Time-based intervals: the workout uses minutes and seconds (like 3:30 reps) to avoid chasing exact distances on technical trails.
- Minimal warm-up/cool-down: 10 minutes is enough to prep the legs.
Workout example (Tuesday morning)
| Segment | Duration | Target pace / effort |
|---|---|---|
| Warm-up | 10 min easy jog | ~9:00-9:30 min/mi |
| Tempo block | 8 min steady | ~6:50 min/mi (hard but sustainable) |
| Recovery jog | ~2 min easy | ~9:30-10:00 min/mi |
| Hill repeats - long | 5 × 3:30 min uphill | effort equivalent to ~5:40-5:50 min/mi on flat; keep cadence high, focus on form |
| Hill repeats - short | 4 × ~75 sec uphill | effort ~5:30 min/mi on flat; treat as hard sprints on the hill |
| Cool-down | 10 min easy jog | conversational pace |
Tips
- Track intensity with HR or an effort monitor like COROS on technical ground, not just GPS pace.
- Run the uphill reps at uphill effort. Don’t ease the tempo section.
- If exact times aren’t realistic, do the same number of reps at the same effort.
- On the 75-second hills, prioritize quick, powerful strides and a smooth transition back to recovery.
Closing note
Run this hill workout and adjust paces in the Pacing app to your fitness. Work by feel, not just the watch.