Fatigued Hill Tempo
Workout - Fatigued Hill Tempo
- 12min @ 9'00''/mi
- 10 lots of:
- 4min @ 5'45''/mi
- 2min rest
- 10min @ 9'00''/mi
to import the workout after you install it.
“FINAL BIG WORKOUT (FATIGUED) – ALICANTE Half Marathon Training WEEK TEN” from The FOD Runner is packed with practical wisdom. Here’s what we’ve found most useful, with actionable steps you can implement immediately. For comprehensive coverage, watch the full video.
Key Points:
- This is week 10 of a half‑marathon training progression, featuring an intense, fatiguing mid‑week effort sandwiched between consecutive racing efforts. The aim balances competitive stimulus with adequate recovery.
- The session structure is 10 × (4 min on / 2 min off) repeats on a hill or tempo course, amounting to roughly 40 minutes of sustained quality work. Interested in the theory behind interval design? Our article Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them breaks down the mechanics.
- Aim for paces in the 5:40‑5:50 per mile window (session averages of 5:51 / 5:42) — a range that mirrors your half‑marathon racing speed. The same structure works for Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance preparation as well.
- Execution notes: hold recovery jogs steady (they’re half the session duration), monitor how your legs feel and scale effort if needed, and tap into COROS/Pace Pro readouts (rep paces, segment splits) for real-time adjustments.
Workout Example:
Warm‑up: 10‑15 min easy jog
Main set – 10 repeats of:
• 4 minutes at target effort pace (≈5:40‑5:50 / mile) on a hill/forest trail
• 2 minutes easy float (recovery jog) – keep the pace steady, no slacking
Cool‑down: 10 min easy jog*Running on empty? Begin with conservative paces on the opening reps (5:50‑5:55), push middle repeats toward 5:30‑5:40, and allow the final pair to ease if necessary. The underlying principle is maintaining effort quality across the entire block. This back-loaded pacing works across disciplines, from half‑marathon racing to Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time work.
Closing Note: Test this workout over the coming week, adapting paces based on how you’re feeling with the help of the Pacing app. The payoff: race-day readiness and a powerful sense of what you’re capable of. Get after it, and have fun. 🚀