Alicante HM: Strength Builder Hills

Workout - Alicante HM: Strength Builder Hills

• 10min @ 9'30''/mi
• 15min @ 5'54''/mi
• 6 lots of:
  • 2min @ 5'30''/mi
  • 2min rest
• 5min @ 9'30''/mi

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From The FOD Runner, here’s a breakdown of DOUBLE DAY & HILLS | ALICANTE Half Marathon Training Series WEEK THREE. The full video is worth a watch—we’ve extracted the key details so you can run this today.

Key Points:

• Double‑day structure: 5 × 2 km intervals in the morning, then 10 × 1 km repeats later in the day.
• Hill day: 15‑minute relaxed tempo followed by 6 × 2‑minute hill repeats.
• Monitor heart‑rate (150‑160 bpm) or use perceived effort to maintain consistency, especially on windy days.
• Gel testing: Take 40 g carbs per gel during reps 3‑4; pick a gel brand that settles well during intense work.
• Wind impact: Head‑wind reps will feel slower; tail‑wind reps will flow faster.
• Log HRV and recovery metrics; use your Pacing app to track this.

Workout Example: Morning (Tuesday):

• Warm‑up: 10 min easy.
• 5 × 2 km intervals:
  • Rep 1 (tail‑wind): ~6:00 /mi (≈3:45 / km) – 2 km
  • Rep 2 (head‑wind): ~6:13 /mi – 2 km
  • Rep 3: ~6:04 /mi – 2 km (gel test)
  • Rep 4 (head‑wind, HR‑controlled 150‑160 bpm): ~6:04 /mi – 2 km
  • Rep 5 (tail‑wind): ~6:10 /mi – 2 km
• Cool‑down: 10 min easy.

Evening (Tuesday):

• 10 × 1 km intervals with 60 s recovery, aiming for ~5:30‑5:40 /mi (≈3:30 / km). Dial into effort rather than pace; maintain the same HR band as the morning session.

Thursday Hill Day:

• 15‑minute relaxed tempo (≈5:54 /mi, ~3:40 / km) – controlled effort to save energy for the repeats.
• 6 × 2‑minute hill repeats (hard effort, target 5:54‑6:09 /mi). Stay within the 150‑160 bpm zone and push hard to the top.

Practical Tips:

• Adjust paces based on wind; rely on heart‑rate zones to keep effort stable across changing conditions.
• Test your gel choice during these high‑intensity efforts to confirm stomach tolerance before race day.
• Log your HR, pace, and effort in the Pacing app; you can refine interval targets to match your personal race‑pace later.
• Dress for the weather (hat, gloves) when conditions turn cold and blustery.

Closing Note: Work through this double‑day and hill session, scale the paces to your zones in the Pacing app, and keep strengthening your half‑marathon base. Good luck out there! 🚀

References

• DOUBLE DAY & HILLS | ALICANTE Half Marathon Training Series WEEK THREE - YouTube (YouTube Video)