Mileage Block Hill Sprints

Workout - Mileage Block Hill Sprints

• 15min @ 7'00''/km
• 5 lots of:
  • 20s @ 8'00''/mi
• 6 lots of:
  • 30s @ 4'00''/km
  • 1min 30s rest
• 12min @ 7'00''/km

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Intro

StrengthRunning shares useful ideas in The MILEAGE Block: Why to Focus on Miles (sometimes). This breakdown brings them into an actionable format you can use today. The full video has more nuance.

Key points

• A mileage block is a focused base phase. Aim to set a new PR for weekly or monthly mileage while keeping intensity low.
• Rule 1: skip races and hard VO2-max efforts during the block. The goal is volume.
• Rule 2: save harder efforts for the second half only (e.g., 6 x 30-sec uphill sprints or 3 x 1-mile at half-marathon pace). Avoid the middle zone that competes with mileage.
• Rule 3: keep strides 2-3 times a week (4-6 strides per session at roughly 800 m to mile race pace). Grass or turf adds foot strength.
• Cross-training: 2-4 hours a week of cycling, elliptical, pool running, etc. Builds aerobic capacity without pounding your joints.
• Trail running improves balance and coordination, with a low-stress aerobic component.
• Build around monthly mileage instead of fixating on weekly totals.

Workout example (8-10 week mileage block)

1. Pick a mileage target. Set a weekly or monthly goal representing a sensible jump (for instance, 10% above baseline).
2. Weekly structure:
   • Long run: one weekly long run (90-120 min at easy aerobic pace).
   • Easy runs: 2-3 more easy runs (30-60 min, conversational).
   • Strides: 4-6 strides, 2-3 times a week, 20-30 sec, ramping up to around 800 m to mile race pace.
   • Optional easy workout (weeks 5-8), pick one:
     • 6 x 30-sec uphill sprints, jog-back recovery.
     • 3 x 1-mile at half-marathon pace, easy jog recovery.
   • Cross-training: 2-4 hrs spread through the week (e.g., 1 hr bike plus 1 hr elliptical).
   • Optional trail run: swap one easy run for a technical trail run at comfortable effort.
3. Progression: increase mileage by 5-10% a week while keeping intensity low. If fatigue piles up, drop a few miles or swap a run for cross-training.

Closing note

Try a mileage block and watch your aerobic fitness grow without constant hard efforts. Dial in pacing and distances in the Pacing app.

References

• The MILEAGE Block: Why to Focus on Miles (sometimes) - YouTube (YouTube Video)