Hill & Tempo Strength Builder

Workout - Hill & Tempo Strength Builder

• 12min @ 6'30''/km
• 3 lots of:
  • 5min @ 4'30''/km
  • 5min @ 5'30''/km
  • 2min rest
• 4min @ 7'00''/km
• 0.0mi @ 4'35''/km
• 12min @ 6'30''/km

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Intro: The FOD Runner’s video “Attacking THE HILLS Plus MORE New HOKA One One SHOES and CONFIRMED Tune Up RACE” offers a solid workout breakdown worth your attention. We’ve pulled the key elements so you can attempt this session immediately. Head to the full video for additional detail and context.

Key Points:

• A moderate hill session structured as 3 × 10‑minute repeats (5 min hard ascent, 5 min hard descent, 2‑min recovery at base).
• Finishes with a 2‑mile tempo run on flat terrain.
• Total hill elevation comes to roughly 5,000 ft across the repeats (around 1.6 mi each)—a reasonable volume given the previous week’s 5,000 ft exposure had the legs feeling worn.
• Over the next 3 weeks leading to the August 7 Bridge 10K tune‑up race, the progression moves to 300–500 ft hill repeats with sharper intervals. After that, transition to marathon‑paced climbing for an October trail marathon.

Workout Example:

1. Warm up by jogging easy to the hill’s base.
2. Hill repeat (10 min total):
   • Drive hard uphill for 5 min, then push the descent for 5 min (counts as one block).
   • Stand still at the base for 2 min to settle your breathing and form.
   • Complete the up‑down pairing once more (2 cycles total).
3. Jog gently back to flat ground.
4. Flat tempo: Run 2 mi at a steady, challenging pace (roughly 10–12 min per mile for most runners).
5. Cool down with an easy jog or walk.

Practical Tips:

• Hold elevation modest following a heavy hill week—wait for your legs to bounce back before tackling bigger climbs.
• Use those 2 minutes of static rest to refocus your posture and breathing before the second repeat.
• The flat tempo portion builds aerobic fitness and sharpens you for race‑intensity efforts.
• Log your distances and split times in miles (the session shows roughly 1.67 mi, 1.69 mi, 1.64 mi per 10‑minute hill segment).

Closing Note: Tackle this hill-repeat and flat tempo workout now and feel the effort! Customize the hill grade, repeat count, and tempo distance in the Pacing app based on your current fitness level and race targets. Keep building momentum toward your August tune‑up race and the October trail marathon—you’ve got what it takes!

References

• Attacking THE HILLS Plus MORE New HOKA One One SHOES and CONFIRMED Tune Up RACE | FOD Runner - YouTube (YouTube Video)