FOD Runner's Staple Hill Workout

Workout - FOD Runner's Staple Hill Workout

• 12min @ 6'30''/km
• 9 lots of:
  • 3min @ 4'30''/km
  • 1min 30s rest
• 7min @ 6'30''/km

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Want a breakdown of WORKOUT In The ENDORPHIN SPEED With Lee PLUS HOKA Shoe Reveal AND Future Race Plans from The FOD Runner? The video is worth watching. Below is what you need to do the workout.

Key points:

• Hill repeats on rolling terrain form the backbone of this workout. The creator calls it an essential rep type for building speed and power on hilly, technical ground.
• Post-half-marathon recovery leaves you feeling strong, a good window for hard intervals.
• Training is shifting away from road speedwork toward hill-heavy mountain marathon prep, with two trail races in October and November.
• Recent gear: Hoka Torrent 2 trail shoes and a new running vest for longer trail efforts.

Workout example:

• Warm-up: 10-15 min easy run on flat terrain or grass.
• Main set:
  • Option A (original plan): 8 × 3 min hard on rolling hills, 1 min 30 s easy jog recovery.
  • Option B (later in workout): 10 × 3 min hard (same intensity), 1 min 30 s jog recovery.
• Cool-down: 5-10 min easy jog.

Notes: No specific paces. Pick a “hard but controlled” effort (usually 10-20 seconds slower than 5K pace). Scale reps (8-10) to your current form.

Future race and training plan highlights:

• Target race: Brecon Beacons Mountain Marathon (Oct 10, around 12 mi, 7,500 ft climb).
• Second target: Black Mountains Trail Marathon (Nov 21, around 4.5 k ft climb).
• A 7-bridge 10K race in late August serves as a speed-work checkpoint. Hill repeats stay in the program through then.
• Over the next 2-3 months, training mixes hill repeats, sustained climbs, and trail running for the mountain marathons.

Closing note: Try this hill-repeat session, adjust recovery and reps to your fitness, and log it in the Pacing app to track gains.

References

• WORKOUT In The ENDORPHIN SPEED With Lee PLUS HOKA Shoe Reveal AND Future RACE PLANS | FOD Runner - YouTube (YouTube Video)