Trail Sandwich
Workout - Trail Sandwich
- 10min @ 8'30''/mi
- 6min @ 5'45''/mi
- 1min 30s rest
- 2 lots of:
- 2min 30s @ 5'00''/mi
- 1min 30s rest
- 1min 30s @ 5'00''/mi
- 1min 30s rest
- 1min @ 5'00''/mi
- 1min rest
- 6min @ 5'45''/mi
- 10min @ 8'30''/mi
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Intro: This article covers Runners: Get FASTER By Doing This In Your Training (Explained) from The FOD Runner. A useful video about practical training methods. We’re highlighting the key ideas so you can run this session soon. Watch the full video for the creator’s perspective and coaching tips.
Key points:
- Train on rolling terrain or grass to mix strength work with your tempo runs.
- Focus on effort, not pace. Let the ground beneath you set the intensity.
- The structure follows a “sandwich” format. A solid tempo block, short hill repeats, then another tempo block.
- Benefits: stronger glutes, better stability, less joint impact.
Workout example (times in minutes, distances vary by terrain):
- Warm-up: easy jog on trails.
- First tempo: 6 minutes of hard, steady work (around 5:44/mile for the author), then 90 seconds easy.
- Hill repeats (2 rounds):
- 2.5 min uphill, 90 sec recovery
- 1.5 min uphill, 90 sec recovery
- 1 min uphill, 1 min recovery
- Repeat the sequence.
- Second tempo: 6 minutes at the same hard effort to close.
- Cool-down: easy jog back.
Practical tips:
- Find a loop where the first half climbs and the second half descends, to maximise rolling terrain.
- Spend a few minutes on glute activation (high knees, strides) before starting.
- Keep effort steady. If the hill steepens, trust your heart rate over a fixed pace.
- The softer ground reduces joint stress during faster segments.
Closing note: try this trail workout this week and adjust intervals to match your fitness in the Pacing app. Watch the full video for the creator’s perspective and more motivation.