Alicante HM Pace Builder

Workout - Alicante HM Pace Builder

• 15min @ 7'30''/km
• 4 lots of:
  • 20s @ 3'00''/km
  • 1min rest
• 5 lots of:
  • 2.0km @ 3'25''/km
  • 2min rest
• 15min @ 7'30''/km

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From “72 MINUTE PACE In The Saucony ENDORPHIN ELITE - TOO MUCH?! ALICANTE Half Marathon Training WEEK FIVE” (The FOD Runner), here’s what makes this session worth trying. The full video has more context and details on execution.

Key Points

• Week 5 of the Alicante half-marathon training block targets goal half-marathon pace—roughly 5 minutes 30 seconds per mile—on terrain with rolling hills.
• The core of the session: two rounds of 5 km at target half-marathon pace, for a total of 10 km of quality work. This aligns with the training principles covered in our guide to Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
• The structure breaks into 5 × 2 km out-and-back runs with 2-minute easy jogs between, a proven method for building endurance alongside pace work. For more on this approach, check out Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
• The week also includes hill-focused strength sessions and steady-effort runs to prepare the legs for race day.

Workout Example

1. Warm-up: 10–15 minutes of easy running plus a handful of short strides.
2. Main set (do twice):
   • 2 km out and back at roughly 5 min 30 s per mile (≈8:50 per km), totaling 5 km at goal pace.
   • 2 minutes of easy jogging to recover.
3. Cool-down: 10 minutes of easy running.

Goal: Maintain about 5:30 per mile (≈8:50 per km) during the 2 km repeats; the video’s athlete recorded 530-second pace sections on the hills.

Practical Tips

• A GPS running watch like the COROS Pace Pro helps you dial in the target effort in real time.
• Keep your effort steady even on the climbs; hitting “520s” per mile on hills still works out to roughly 5:30 per mile on flat ground.
• Use the Pacing app to scale the 2 km repeats to your own goal pace.

Closing Note

Try this session this week and dial in the paces to where you currently stand—you’ll be ready for Alicante. The Pacing app makes it straightforward to tailor the interval lengths to your targets. Though this is built for the half marathon, you can apply the same interval structure to shorter distances. For instance, explore how to build 5K speed with Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time. Enjoy the run.

References

• 72 MINUTE PACE In The Saucony ENDORPHIN ELITE - TOO MUCH?! ALICANTE Half Marathon Training WEEK FIVE - YouTube (YouTube Video)