Spring Trails Week 3: Rolling Tempo

Workout - Spring Trails Week 3: Rolling Tempo

• 0.0mi @ 7'45''/mi
• 0.0mi @ 6'00''/mi
• 0.0mi @ 8'15''/mi

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Intro: a summary of Spring Trails HALF MARATHON Running Training SERIES - Week 3 VLOG from The FOD Runner, with the concepts you can take to the trails this week. The full episode is worth watching for the rest.

Key points:

• Sustained 50+ mile weeks, with a long run of 8-9 miles and two distinct quality sessions.
• Easy-run pace has drifted to around 7:45 per mile, faster than the original starting point.
• Tempo work is on rolling-trail terrain, targeting 6:00-6:30 per mile on downhills and 6:09 per mile on flats.
• Strategy: consistency. Stick with the same weekly structure for several weeks before pushing harder.
• Track effort with a Pacing app, and adjust target paces if fatigue or terrain demands it.

Workout example:

1. Friday tempo session (5-6 miles total):
   • Warm-up: 1 mile easy at 7:45 per mile.
   • Main set: 4 miles steady tempo on rolling trails, 6:00-6:30 per mile on descents, 6:09 per mile on flats.
   • Cool-down: 1 mile easy.
2. Long run (Thursday): 8-9 miles on forest trails at an easy 7:30-8:00 per mile, steady effort.
3. Easy runs (Monday and other days): 5 miles at 7:45 per mile, relaxed but faster than a traditional easy pace, to keep aerobic fitness climbing.

Closing note: try this tempo-plus-easy-run combo this week. Dial paces in the Pacing app to your fitness.

References

• Spring Trails HALF MARATHON Running Training SERIES - Week 3 VLOG | FOD Runner - YouTube (YouTube Video)