Trail Strength: Hills & Tempo

Workout - Trail Strength: Hills & Tempo

• 0.0mi @ 9'00''/mi
• 3 lots of:
  • 1.2km @ 6'45''/mi
  • 2min rest
• 20min @ 6'15''/mi
• 1.2km @ 9'00''/mi

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Quick summary

Trail Marathon Training #5 – Back To The Grind from The FOD Runner gives a solid template for building strength on trails. This breakdown has what you need to run the session right away. The full video has more depth and coaching cues.

Key points

• Hill repeats: 0.75-mile (about 1.2 km) climbs on trail, each followed by an easy descent and a brief recovery.
• Tempo on flat ground: after the climbs, 20 minutes at marathon pace or threshold intensity on even terrain.
• Heat exposure: temperatures around 21 °C are in the forecast. Train in these conditions early to adapt.
• Total weekly volume: around 30 miles, with a 20-mile long run on Saturday.
• Strength and injury prevention: add light strength work and watch your ankles and hips to avoid setbacks.

Workout example

Hill repeat plus tempo session

1. Warm-up: 1 mi easy on trails.
2. Hill repeats:
   • Climb 0.75 miles at roughly 6:45 per mile (hard but doable).
   • Easy jog or walk down.
   • Rest 2 minutes with easy movement at the base.
   • Repeat 3 times (scale to 2 to 4 repeats depending on fitness).
3. Flat tempo:
   • Run 20 minutes on flat ground at marathon pace or threshold effort, typically 6:00 to 6:30 per mile.
4. Cooldown: 0.5 to 1 mile easy.

Tip: feed your recent marathon pace into the Pacing app for precise interval targets.

Practical tips

• Heat exposure: run short distances in the forecasted warmth early in the week to let your system adjust.
• Between repeats: stay active during those 2-minute breaks. It builds capacity to sustain effort when recovery is tight.
• Strength work: a short session for core, glutes, and ankles shores up hill climbing.
• Watch for problems: any twinges in hips or ankles? Dial back the intensity and stick to easy efforts.
• Tailor your paces: use the Pacing app to match intervals with your current fitness.

Closing note

Try this hill repeat and tempo combo this week. You’ll feel stronger heading into your long runs.

References

• Trail Marathon Training #5 | Back To The Grind | FOD Runner - YouTube (YouTube Video)