Mileage Block Hill Sprints

Workout - Mileage Block Hill Sprints

• 15min @ 7'00''/km
• 5 lots of:
  • 20s @ 8'00''/mi
• 6 lots of:
  • 30s @ 4'00''/km
  • 1min 30s rest
• 12min @ 7'00''/km

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Intro

StrengthRunning shares some valuable insights on The MILEAGE Block: Why to Focus on Miles (sometimes)—and this breakdown brings those concepts into an actionable format you can start using right away. The full video contains additional nuance, so check it out when you have time.

Key Points

• Mileage block = focused base phase – aim to set a new personal record for weekly or monthly mileage while keeping intensity subdued.
• Rule #1 – Skip races and hard VO₂‑max efforts during the block. The sole aim is accumulating volume.
• Rule #2 – Save harder efforts for the second half only (examples: 6 × 30‑sec uphill sprints or 3 × 1‑mile at half‑marathon pace). Avoid the “middle zone” that competes with mileage accumulation.
• Rule #3 – Maintain strides 2‑3 times per week (4‑6 strides per session at roughly 800 m‑mile race pace). Grass or turf provides additional foot strength development.
• Cross‑training – 2‑4 hours per week of cycling, elliptical, pool running, and similar activities to build aerobic capacity without pounding your joints.
• Trail running can enhance balance and coordination, plus offers an undemanding aerobic component.
• Build around monthly mileage instead of fixating on weekly totals to minimize training missteps.

Workout Example (8‑10 week Mileage Block)

1. Select a mileage target – determine a weekly or monthly mileage goal representing a sensible jump (for instance, +10% above your baseline).
2. Weekly structure
   • Long run – one consistent weekly long run (90‑120 min at an easy aerobic pace).
   • Easy run – 2‑3 additional easy runs (30‑60 min, conversational pace).
   • Strides – 4‑6 strides, 2‑3 × week, 20‑30 sec, ramping up to ~800 m‑mile race pace.
   • Optional easy workout (weeks 5‑8) – select one:
     • 6 × 30‑sec uphill sprints, jog back recovery.
     • 3 × 1‑mile at half‑marathon pace, easy jog recovery.
   • Cross‑training – 2‑4 hrs spread throughout the week (for example, 1 hr bike + 1 hr elliptical).
   • Optional trail run – swap one easy run for a technical trail run, maintaining comfortable effort.
3. Progression – increase mileage by ~5‑10% each week while keeping intensity low. If fatigue accumulates, dial back a few miles or replace a run with additional cross‑training.

Closing Note

Test out a mileage block and watch your aerobic fitness expand without the strain of constant hard efforts. Dial in pacing and distances through the Pacing app to fit your current fitness level, and embrace the progress that steady mileage brings. Keep running! 🚀

References

• The MILEAGE Block: Why to Focus on Miles (sometimes) - YouTube (YouTube Video)