Spring Trails Hill Tempo

Workout - Spring Trails Hill Tempo

• 12min @ 11'00''/mi
• 0.0mi @ 8'30''/mi
• 10min @ 11'30''/mi

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Here’s what you need from Spring Trails HALF MARATHON Running Training SERIES - Week 6 VLOG by The FOD Runner. The video is worth watching in full. Here are the essentials so you can run the workout right away.

Key points:

• The week mixes flexibility with focus. Easy runs are 5-6 mi on shorter days, with a 6-mi tempo session on rolling, hilly ground as the main workout.
• The hill-focused tempo is the highlight. The Hayward hills set up a 6-mi effort: roughly 6:40/mi grinding up the steep parts, 6:11/mi on flatter ground.
• After five weeks of 50+ mi, this is a recovery week at 32-33 mi total. Enough to keep fitness without burning out.
• Scout the course (Forest of Dean) to identify which sections demand effort and which let you breathe.
• Chunk long, tricky sections into smaller pieces (100 m of sharp climbing, then 500 m of ease) so you can catch your breath and hold form.

Workout example:

• Warm-up: 1 mile easy on relatively flat ground.
• Tempo hill run (6 miles total):
  • Hill 1: 0.8 miles at about 6:40/mi, steady push up.
  • Flat/downhill: 0.4 miles easy to recover.
  • Hill 2: 0.8 miles at about 6:40/mi.
  • Flat: 0.4 miles easy.
  • Remaining miles: around 6:11/mi on the rolling parts. Consistency matters more than speed.
• Cool-down: 1 mile easy jog.

Practical tips:

• On short, steep climbs, hold an even effort instead of surging. The gradient is enough challenge.
• After a steep section, use the next brief flat or downhill to regain breath before the next push.
• Short on time? 3-mile hill repeat session instead, three 800 m climbs with easy jogs between.
• Use the Pacing app to track splits and tweak per-mile targets.

Closing note: try these hill sessions, then customize distances and paces in the Pacing app.

References

• Spring Trails HALF MARATHON Running Training SERIES - Week 6 VLOG | FOD Runner - YouTube (YouTube Video)