Alicante HM - W1 Threshold Builder

Workout - Alicante HM - W1 Threshold Builder

• 15min @ 9'00''/mi
• 10min @ 5'40''/mi
• 2min rest
• 2 lots of:
  • 6min @ 5'30''/mi
  • 1min 30s rest
• 2 lots of:
  • 2min @ 5'20''/mi
  • 1min 30s rest
• 6min @ 5'30''/mi
• 1min 30s rest
• 4 lots of:
  • 1min @ 5'00''/mi
  • 1min rest
• 12min @ 9'30''/mi

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Intro: Here’s a breakdown of A BAPTISM OF FIRE | ALICANTE Half Marathon Training Series WEEK ONE from The FOD Runner. The video itself is well worth watching — we’re distilling the key workouts so you can get started right away. For the complete picture, watch the full video.

Key Points:

• Week 1 eases you back into training for the Alicante half marathon through two straightforward workouts plus a moderate long run.
• Dial in your effort and stick to a consistent rhythm; lean on easy jogs or walk-downs for recovery work.
• Target paces around the low 5-minute-per-mile range for tempo and hill repeats; scale these to your current fitness level.

Workout Example – Tuesday (Tempo + Hill Reps):

• Run a 50-minute tempo at roughly 5:40 – 5:50 min/mi (dial back to easy pace if that feels too brisk).
• 2-minute easy jog or walk to recover.
• 10 × 1-minute hill repeats at a low-5-minute-per-mile clip, jogging easy or walking down between each one.

Workout Example – Thursday (Threshold/Tempo Intervals):

• 10-minute tempo at ≈5:40 min/mi.
• 2-minute easy jog.
• 6 min @ threshold (≈5:30 min/mi).
• 90-second jog.
• 6 min @ threshold.
• 2 × 2 min at a notch quicker (≈5:20 min/mi).
• 6 min at threshold.
• 4 × 1 min at faster effort (≈5:00 min/mi) with easy jogging between reps.

Long Run (Saturday):

• Shoot for a 90-minute steady-effort run (≈5:50 – 6:10 min/mi), walking as needed to stay on time. Use this run to dial in your nutrition strategy (like practicing gel consumption) and take in your surroundings on the trail.

Closing Note: Try out these sessions this week, fine-tune your Pacing app paces to match your own feel, and enjoy rediscovering that training groove. You’ll notice the improvements with each session—stay consistent and enjoy the process!

References

• A BAPTISM OF FIRE | ALICANTE Half Marathon Training Series WEEK ONE - YouTube (YouTube Video)