Agafay Hill Power Workout

Workout - Agafay Hill Power Workout

• 12min @ 10'30''/mi
• 3 lots of:
  • 400m @ 9'00''/mi
  • 200m @ 12'00''/mi
• 12min @ 11'00''/mi

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Kofuzi’s Runner’s Weekend Morocco – Race 2 Adventure takes you through five distinct races across Morocco. The video is worth watching. Here’s what stands out, plus workouts you can try this week.

Key points and takeaways

• Five distinct races make up the trip: a 5 km beach run on sand, a 4-mile hilly segment in Agafay, a 4-mile mountain ascent in Imlil, a sunset dune run, and a nighttime desert run.
• Sand and steep terrain build leg and stabiliser strength. The approach is to push hard downhill and recover on the climbs.
• Windy coastlines and high elevations push up your hydration and fuel needs. Pack water, electrolytes, and something quick to eat.
• For the night-dune run, a headlamp and bright shoes help you stay visible on soft sand.
• Opening tip: warm up briefly at the start of each race, target around 10 min/mile on sand, and let the wind guide your effort on the beach.

Workout example you can copy

1. Beach sand 5 km (Race 1): warm up easy for 0.75 mi (1.2 km), then run 5 km on soft sand into the wind at around 10 min/mile. Keep arms loose and lean slightly forward to handle the headwind.
2. Hill-repeat in Agafay (Race 2): 4 mi total. 3 x (400 m uphill at around 9 min/mi, 200 m easy downhill), then finish easy on flat.
3. Mountain climb in Imlil (Race 3): 4 mi with around 1,000 ft gain. Start with 1 mi easy, then 2 mi steady uphill at around 11 min/mi, cool down 1 mi downhill.
4. Desert sunset 7 km (Race 5): run the dunes at a comfortable pace, holding steady cadence. Bring a headlamp for the final mile if darkness falls.

Closing note Pick a terrain for your week (sand, hills, or dunes) and run it using the paces above. Adjust the distances and effort levels in the Pacing app to match your fitness.

References

• Runner’s Weekend Morocco - Race 2 Adventure - YouTube (YouTube Video)