Pre-Block Hill Primer

Workout - Pre-Block Hill Primer

• 10min @ 6'30''/km
• 6 lots of:
  • 1min @ 7'30''/km
  • 1min rest
• 10min @ 7'00''/km

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Intro: This article distills PREPARING FOR A NEW TRAINING BLOCK from The FOD Runner, a video worth watching in full. We’ve pulled out the essentials so you can run this workout immediately, complete with all necessary details for execution.

Key Points:

• This week emphasizes modest speed bursts (6‑8 min total) paired with tough hill repeats.
• Andy performs 1‑minute hard uphill / 1‑minute easy jog repeats on a ~1‑mile long hill (known as “Autumn half‑marathon Hill”).
• Weekly hard efforts add up to roughly 13 minutes, divided across several hill repeats.
• Gel testing happens during the run – sample new ones on easier days first, then consume them a few minutes before hard work to check how your stomach responds.

Workout Example:

1. Warm‑up with an easy trail run, 5‑10 min.
2. Reach the hill’s starting point and begin:
   • 1 min hard uphill (target heart‑rate around 140‑146 bpm, intensity just shy of an all-out sprint).
   • 1 min easy jog or walk down or across flat terrain for recovery.
3. Complete 5–6 repetitions (≈5‑6 min total hard work).
4. Finish with an easy cool‑down for 5‑10 min.

Optional: Once adapted, try a longer hill sustained effort of ~8 min at 6:12 – 6:13 min per mile (≈5:35 – 5:40 min/km) as a single continuous push.

Practical Tips:

• A basic interval timer or lap function suffices; skip complex workout files.
• Trial new gels during easy runs beforehand, then take them ~5 min ahead of a hill repeat to monitor stomach tolerance.
• Keep workouts brief – the idea is to build intensity without accumulating fatigue right before race week.
• Tailor hill‑repeat speed to your fitness level; the Pacing app lets you set efforts for either miles or kilometers.

Closing Note: Test out the 1‑minute hill repeat this week and feel free to adjust the number of repeats or your effort level based on your pacing targets in the Pacing app. Enjoy the challenge, fuel well, and continue strengthening your hills for what comes next! 🚀

References

• PREPARING FOR A NEW TRAINING BLOCK - YouTube (YouTube Video)