Sun, Fartleks & Hill Running On Trails | Summer Running Workout | FOD Runner - The FOD Runner

Intro: This is a quick summary of Sun, Fartleks & Hill Running On Trails from The FOD Runner. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The workout uses a simple 2‑minute hard effort / 2‑minute recovery (fartlek) format, repeated eight times on a hilly trail.
• It’s done on a 10‑mile loop that includes steep uphill sections—perfect for building strength and endurance in hot weather.
• Practical safety tips: apply sunscreen, stay hydrated, and stay within your comfort zone (don’t go farther than you’ve previously run). Use the heat and hills as natural strength‑building tools.

Workout Example:

1. Warm‑up 10‑15 minutes easy on flat terrain.
2. 8 × (2 minutes hard uphill – run at a hard, but sustainable effort, aiming for a high heart‑rate (e.g., ~180 bpm) / 2 minutes easy recovery on the trail or flat section).
3. Keep the total loop around 10 miles, adjusting the number of repeats if needed.
4. Cool‑down 10 minutes easy jog.

Tip: Use your own “hard” pace (e.g., 5‑10 seconds per mile faster than your normal tempo) and let the Pacing app calculate the exact intervals for your fitness level.

Closing Note: Give this hill‑fartlek a try on your next trail run—adjust the paces to match your current fitness, and enjoy the summer heat while getting stronger! 🎉

References

• Sun, Fartleks & Hill Running On Trails | Summer Running Workout | FOD Runner - YouTube (YouTube Video)

Workout - Summer Hill Fartlek

• 12min @ 6'30''/km
• 8 lots of:
  • 2min @ 5'00''/km
  • 2min @ 8'30''/km
• 10min @ 6'30''/km

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