Hill Power & Tempo Finisher

Workout - Hill Power & Tempo Finisher

• 10min @ 6'00''/km
• 4 lots of:
  • 20s @ 4'00''/km
  • 1min rest
• 3 lots of:
  • 10min @ 4'30''/km
  • 2min rest
• 3.2km @ 4'30''/km
• 10min @ 6'30''/km

Ready to start training?

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

Try in App Now

workout/hill-power--tempo-finisher-1e95f91f

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

FOD Runner put the ATREYU Standard Colourway - SPEED Test & LONG RUN Test Review through real-world tests, and we’re walking you through the highlights here. It’s an impressive shoe, and we’ve laid out the workout so you can try it today. The full video covers all the nuances.

Key Points:

• For the speed test, you’ll tackle 3 × 10‑minute hill repeats at tempo‑threshold pace, running up and down a canyon hill with 2 minutes of recovery between each set. Once you finish the hill repeats, head to flat ground for a 2‑mile tempo run.
• The runner hits 6:01 / 5:57 min/mile pace during the flat tempo section, which really shows how responsive this shoe is when you’re pushing hard.
• The long run covers 18 miles with roughly 1500 ft of climbing, done at a comfortable, conversational pace—the whole effort takes just over 2 hours 15 minutes.
• A few practical takeaways: break in the shoe gradually (the midsole feels stiff initially but softens after about 2 miles), stay on top of hydration (one runner’s fatigue late in the session came from dehydration), and take advantage of that snappy, springy feeling on both climbs and level ground.

Workout Example:

Speed Test (canyon hill)
- 3 x 10‑minute repeats
  • Run at tempo‑threshold effort up and down the hill
  • 2‑minute easy recovery between repeats
- Immediately after the third repeat, transition to flat ground
- 2‑mile tempo run (aim for ~6:00 min/mile pace)

Long‑Run Test
- 18‑mile steady run
- Include ~1500 ft elevation gain
- Maintain a comfortable, steady pace (around 8‑9 min/mile for most runners)

Closing Note: Try this workout yourself, adjusting the paces based on your current fitness through the Pacing app. The Atreyu performs well across hills, flats, and distance—so lace up and get a feel for that responsive, bouncy sensation out on the road. 🚀

References

• ATREYU Standard Colourway - SPEED Test & LONG RUN Test Review | FOD Runner - YouTube (YouTube Video)