Spring Trails Hill Tempo

Workout - Spring Trails Hill Tempo

• 12min @ 11'00''/mi
• 0.0mi @ 8'30''/mi
• 10min @ 11'30''/mi

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Here’s what you need to know from Spring Trails HALF MARATHON Running Training SERIES – Week 6 VLOG by The FOD Runner. The video is worth watching in full, but we’ve pulled out the essentials so you can get started with the workout right away.

Key Points:

• This week mixes flexibility with focus—easy runs stay at 5–6 mi on shorter days, while the main workout is a 6‑mi tempo session on rolling, hilly ground.
• The star of the week is a hill-focused tempo run. The Hayward hills provided the setting for a 6‑mi effort: roughly 6:40/mi grinding up the steep sections, then 6:11/mi on flatter ground.
• After five weeks of 50+ mi, this week steps back as a recovery week while still holding 32–33 mi total—just enough to maintain fitness without burning out.
• Scouting the course (Forest of Dean) helps identify which sections demand effort and which ones let you breathe—steep pitches get attacked, short flats become recovery zones.
• One practical move: chunk long, tricky sections into smaller pieces (like 100 m of sharp climbing, then 500 m of ease) so you can catch your breath and hold your form.

Workout Example:

• Warm‑up: 1 mile easy on relatively flat terrain.
• Tempo Hill Run (6 miles total):
  • Hill 1: 0.8 miles at about 6:40 / mi—steady push up the steep climb.
  • Flat/Downhill: 0.4 miles easy to recover.
  • Hill 2: 0.8 miles at about 6:40 / mi.
  • Flat: 0.4 miles at an easy pace.
  • Remaining miles: Aim for around 6:11 / mi on the rolling parts—consistency matters more than raw speed.
• Cool‑down: 1 mile easy jog to finish.

Practical Tips to Try Today:

• On short, steep climbs, stick with an even effort instead of surging—the gradient provides plenty of challenge.
• Try this mental trick: after powering up a steep section, hit a brief flat or downhill stretch to regain your breath before diving back in.
• Short on time? Swap in a 3‑mile hill repeat session instead—three 800‑meter climbs with easy jogs between them works just as well.
• Use the Pacing app to track your splits and tweak the per-mile targets to fit where you’re at right now.

Closing Note: Try out these hill sessions, then customize the distances and paces to match your plan via the Pacing app. Enjoy the trails and stay strong for race day!

References

• Spring Trails HALF MARATHON Running Training SERIES - Week 6 VLOG | FOD Runner - YouTube (YouTube Video)