Pre-Block Hill Strength

Workout - Pre-Block Hill Strength

• 10min @ 6'30''/km
• 10 lots of:
  • 1min 30s @ 4'00''/km
  • 1min rest
• 7min @ 6'30''/km

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Below is a condensed overview of The FOD Runner’s FINAL WORKOUT Before The New TRAINING BLOCK Begins. The video is well worth watching in full, but we’ve extracted the key elements here so you can hit the ground running with this session. You’ll find all the finer points in the original clip.

Key points:

• This hill repeat consists of 10 × 90-second hard efforts with 60-second easy recoveries between.
• Roughly 15 minutes of work aimed at shaking your legs back to life following lighter training weeks.
• Execute on light snow or trail terrain while maintaining a measured pace—avoid all-out sprinting and dial in controlled intensity.
• Featured is the new COROS Pace Pro watch, praised for its responsive pace updates and solid GPS tracking in trail conditions.

Workout example:

1. Spend 5–10 minutes warming up with easy running on level ground.
2. Select a modest hill, roughly 30–50 meters in length.
3. Push for 90 seconds at roughly 90–95% effort—hard, yet still under control.
4. Take one minute to recover with easy jogging or walking.
5. Complete 10 of these repeats, totaling about 15 minutes.
6. Finish with a 5-minute easy cool-down.

Practical tips:

• Begin each repeat at a pace that feels manageable and maintainable; the watch’s real-time pace display keeps you from drifting.
• When running through snow or ice, shorten your stride and keep your feet planted flat—this minimizes slip risk.
• If the weather deteriorates further, you can always move to the treadmill the following day—a strategy the video’s creator uses.

Closing note: Test out this session and enjoy the leg activation that comes before your next block of training. Adapt the intervals using the Pacing app to match your current fitness level, and ride the momentum forward.

References

• FINAL WORKOUT Before The New TRAINING BLOCK Begins - YouTube (YouTube Video)