FOD Runner's Staple Hill Workout

Workout - FOD Runner's Staple Hill Workout

• 12min @ 6'30''/km
• 9 lots of:
  • 3min @ 4'30''/km
  • 1min 30s rest
• 7min @ 6'30''/km

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Want a breakdown of WORKOUT In The ENDORPHIN SPEED With Lee PLUS HOKA Shoe Reveal AND Future Race Plans from The FOD Runner? The video is worth watching, and here’s what you need to know so you can tackle this workout. Head to the full video for the complete picture.

Key Points:

• Hill repeats on rolling terrain form the backbone of this workout—the creator describes it as an essential repeat type for building speed and power across hilly, technical terrain.
• Post-half-marathon recovery leaves you feeling strong, creating an ideal window for pushing through demanding interval sessions.
• The training approach is shifting away from road-focused speedwork toward hill-dominant mountain marathon prep, with eyes on two trail races scheduled for October and November.
• Recent gear acquisitions include the Hoka Torrent 2 trail shoes and a new running vest designed for longer trail efforts.

Workout Example:

• Warm‑up: 10‑15 min easy run on flat terrain or grass.
• Main set:
  • Option A (original plan): 8 × 3 min hard effort on rolling hills, 1 minute 30 sec easy jog recovery.
  • Option B (later in workout): 10 × 3 min hard effort (same intensity) with 1 minute 30 sec jog recovery.
• Cool‑down: 5‑10 min easy jog.

Notes: Specific paces aren’t prescribed; choose an effort level that’s “hard but controlled” (typically 10‑20 seconds slower than your 5k race pace). Scale the number of repetitions (8–10) to match your current form.

Future Race & Training Plan Highlights:

• Target race: Brecon Beacons Mountain Marathon (Oct 10, ~12 mi, 7,500 ft climb).
• Second target: Black Mountains Trail Marathon (Nov 21, ~4.5 k ft climb).
• A 7‑bridge 10 k race coming in late August will serve as a speed-work checkpoint; hill repeats stay in the program through this point.
• Over the next 2‑3 months, training will blend hill repeats, sustained climbs, and trail running to prepare for the mountain marathons.

Closing Note: Give this hill-repeat session a shot—adjust recovery duration or reps to suit your current fitness level, and log it in the Pacing app to monitor your gains. Train smart, stay injury-free out there, and soak up that runner’s high! 🎉

References

• WORKOUT In The ENDORPHIN SPEED With Lee PLUS HOKA Shoe Reveal AND Future RACE PLANS | FOD Runner - YouTube (YouTube Video)