Base Builder Hills

Workout - Base Builder Hills

• 12min @ 7'30''/mi
• 10 lots of:
  • 1min @ 5'00''/mi
  • 1min 30s rest
• 10min @ 8'00''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/base-builder-hills-1495a618

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Quick Summary

The FOD Runner’s 6 Week BASE BUILDING Training Block - Base Building Training For Runners provides a structured foundation for building aerobic fitness. The video covers the full program in detail; here’s what you need to know to begin.

Key Points

• Three pillars of the block: consistent weekly mileage, steady long runs, and hill work early in the phase.
• Weeks 1‑2: Focus on easy runs, letting your natural pace (around 7:27 min/mile) emerge. Include one steady long run per week.
• Weeks 3‑4: Add hill repeats (10 × 1‑minute uphill/downhill) while building toward 60 mi of weekly running. Keep up with steady long runs.
• Weeks 5‑6: Two consecutive 60 mi weeks, incorporating strides for leg turnover, a final demanding hill session, and a 5K time‑trial (17:04, ~5:30 min/mi) to assess readiness before shifting to 10K work.
• Practical tips: Run easy by feel, add short strides (≈7:10 min/mi) after easier runs, let your body set the pace, and build mileage gradually to avoid injury.

Sample Workout (Week 3 example)

• Warm‑up: 10‑15 min easy jog (~7:30 min/mi).
• Hill Repeats: 10 × 1 min uphill at hard effort, recover on the way down via jogging or walking (≈1‑2 min). Prioritize form over pace.
• Cool‑down: 10 min easy jog.
• Weekly mileage target: ~55‑60 mi total, with a steady long run of 12‑14 mi at 7:20‑7:30 min/mi.

Closing Note

Try this 6‑week block and adjust paces and mileage according to your fitness level using the Pacing app. Stick with the approach, keep your runs steady, and you should emerge ready to pursue sharper 10K training. Enjoy the work.

References

• 6 Week BASE BUILDING Training Block - Base Building Training For Runners | FOD Runner - YouTube (YouTube Video)