Spring Trails Week 3: Rolling Tempo

Workout - Spring Trails Week 3: Rolling Tempo

• 0.0mi @ 7'45''/mi
• 0.0mi @ 6'00''/mi
• 0.0mi @ 8'15''/mi

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/spring-trails-week-3-rolling-tempo-b4250583

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro: This summarizes Spring Trails HALF MARATHON Running Training SERIES – Week 3 VLOG from The FOD Runner, highlighting the concepts you can take to the trails this week. The full episode is worth watching for the complete picture.

Key Points

• Sustained high-volume weeks topping 50 miles, with a long run of 8–9 miles and two distinct quality sessions.
• Easy-run pacing has drifted to around 7:45 per mile, moving faster than the original starting point.
• Tempo work takes place on rolling-trail terrain, targeting 6:00–6:30 per mile on the downhill sections and 6:09 per mile where it flattens out.
• The strategy: “consistency is key”—stick with the same weekly structure for several weeks before pushing the difficulty higher.
• Smart practice: track your effort with a Pacing app, and don’t hesitate to adjust your target paces if fatigue or the terrain demands it.

Workout Example

1. Friday Tempo Session (5–6 miles total)
   • Warm-up: 1 mile easy at 7:45 per mile.
   • Main set: 4 miles of steady tempo on rolling trails, aiming for 6:00–6:30 per mile on the descents and 6:09 per mile on flatter sections.
   • Cool-down: 1 mile easy.
2. Long Run (Thursday) – 8–9 miles on forest trails at an easy 7:30–8:00 per mile, keeping steady effort while soaking in the landscape.
3. Easy Runs (Monday & other days) – 5 miles at 7:45 per mile, staying relaxed but moving faster than a traditional easy-run pace to keep your aerobic fitness climbing.

Closing Note: Test this tempo-plus-easy-run combination this week. Dial in the paces on your Pacing app to match your current fitness. Maintain your mileage targets, absorb the trail time, and stay healthy—you’ll be prepared when race day arrives. 🚀

References

• Spring Trails HALF MARATHON Running Training SERIES - Week 3 VLOG | FOD Runner - YouTube (YouTube Video)