Tempo & Hill Repeats
Workout - Tempo & Hill Repeats
- 10min @ 9'30''/mi
- 8min @ 6'50''/mi
- 3min rest
- 5 lots of:
- 3min 30s @ 5'45''/mi
- 2min rest
- 4 lots of:
- 1min 15s @ 5'20''/mi
- 1min rest
- 10min @ 9'30''/mi
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Intro
The FOD Runner’s latest episode, “PUSHING HARD | ALICANTE Half Marathon Training Series WEEK FOUR”, breaks down a tough session you can run this week. For the complete breakdown and Thursday’s workout, watch the full video.
Key Points
- Hill‑centric focus: Week 4 marks the end of the hill block before the plan shifts to flat, race‑specific work.
- Effort‑pace over GPS‑pace: The runner compares effort paces with actual paces using the COROS app, especially useful on steep, uneven terrain.
- No tempo back‑off: Unlike week 3, the tempo stays hard even on hills – a key reminder that cutting back reduces the stimulus you need.
- Time‑based intervals: The workout uses minutes and seconds (like 3:30 min repeats) to avoid chasing exact distances on technical trails.
- Minimal warm‑up/cool‑down: With a packed schedule, just a 10‑minute warm‑up and brief cool‑down are used – sufficient to prepare your legs for hard effort.
Workout Example (Tuesday Morning)
| Segment | Duration | Target Pace / Effort |
|---|---|---|
| Warm‑up | 10 min easy jog | ~9:00‑9:30 min/mi (just to loosen up) |
| Tempo block | 8 min steady | ~6:50 min/mi (hard but sustainable) |
| Recovery jog | 2 min 99 sec easy | ~9:30‑10:00 min/mi |
| Hill repeats – long | 5 × 3:30 min uphill | Aim for effort pace equivalent to ~5:40‑5:50 min/mi on flat; keep cadence high, focus on form |
| Hill repeats – short | 4 × 0:75 sec (≈75 s) uphill | Effort pace roughly ~5:30 min/mi on flat; treat as hard sprints on the hill |
| Cool‑down | 10 min easy jog | Return to easy conversational pace |
Tips to apply:
- Track your intensity with a heart‑rate or effort monitor like COROS when running on technical ground instead of relying solely on GPS data.
- Run the uphill repeats at true uphill effort; don’t ease back on the tempo section.
- If exact times aren’t realistic, aim for the same number of reps at a similar effort level.
- On the short 75‑second hills, prioritize quick, powerful strides and a smooth transition back to recovery running.
Closing Note
Run this hill workout this week and adjust the paces to your current fitness level using the Pacing app. Work by feel, not just the watch, and you’ll be ready for the flat race-specific sessions ahead. Watch the full video for the Thursday session and additional coaching tips. 🚀