Tempo & Hill Reps

Workout - Tempo & Hill Reps

• 10min @ 6'00''/km
• 6min @ 3'45''/km
• 6 lots of:
  • 1min 30s @ 3'20''/km
  • 45s rest
• 10min @ 6'00''/km

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The FOD Runner’s guide to a 32-minute 10K—week seven specifically—is worth watching if you want to attempt this session. We’ve pulled out the key elements so you can test the workout this weekend, though the full video offers more details you’ll find useful.

Key Points:

• Travel and insufficient sleep turned week seven into a low-volume phase, shifting the emphasis toward recovery and quality work rather than high mileage.
• The structure came together as: Monday race, Tuesday easy run, Wednesday at moderate effort (the long run got pushed back), Thursday rest, Friday’s 50-minute moderate session, and Saturday’s focus workout.
• A consistent theme emerges around tuning into how your body feels, abandoning a punishing long run when necessary, and letting your weekly distance breathe based on circumstances.
• Practical wisdom: when a run gets skipped or exhaustion creeps in, don’t push through anyway. Reschedule to another day or trim the workout length (drop an 80-minute run instead of committing to 90).

Workout Example (Saturday):

1. Warm‑up: 15‑minute easy jog.
2. Main Set – Hill Tempo Intervals (out‑and‑back on the Green Gate trail):
   • Start with a 6‑minute steady tempo on the out‑leg.
   • Follow with 6 repeats of:
     • 90 seconds hard (uphill or fast pace)
     • 45 seconds easy (recovery jog or downhill)
     • After each one, 60‑second easy jog back to the starting point.
   • You can adjust the gradient to your fitness; if the climb feels too intense, cut it short earlier for a milder slope.
3. Cool‑down: Easy jog back, then another brief easy jog to wind down.

Closing Note: Put this hill-tempo routine into action this coming weekend—match the hard-interval pace to your 10K target speed, and use your Pacing app to adjust the repeats to your own numbers. Keep progressing and have fun with the work!