Trail Kilometer Repeats
Workout - Trail Kilometer Repeats
- 15min @ 6'30''/km
- 5 lots of:
- 100m @ 4'30''/km
- 6 lots of:
- 1.0km @ 4'15''/km
- 3min rest
- 15min @ 6'30''/km
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Intro: This offers a breakdown of A FULL Week Of RUNNING Training VLOG - Spring / Summer 2020 from The FOD Runner – definitely worth a full viewing. We’ve pulled the key workouts below so you can put them into action right away. The complete video has all the footage and extra context.
Key Points:
- The training plan centers on a 10K block, emphasizing cadence (>170 steps/min) and conversational-paced distance runs.
- The schedule spreads workouts across the week with intentional recovery gaps (Monday & Thursday scheduled, Tuesday & Wednesday rearranged for space).
- Heart rate tracking isn’t used – pacing comes from perceived effort and split times.
- Trail sessions develop foot placement and leg turnover; road work anchors consistent paces.
Workout Example:
- Monday – 6 × 1 km repeats on trails (mixed climbs, drops, wind-facing and wind-assisted sections). Maintain fast turnover and a quick foot strike. Total distance: 11–12 miles.
- Tuesday – Easy run (~7 min / mi, 720 s per mile) at >170 cadence; pure recovery effort, no pace target.
- Wednesday – 30–40 min tempo on hilly terrain, holding 5:50–6:00 / mi with brief uphills thrown in.
- Friday – 10‑mile night easy run at a mellow pace for active recovery.
- Saturday – Long run ~17 mi (15–20 mi range) blending trails and roads at a steady 6:30–7:10 / mi, prioritizing rhythm and the landscape.
Practical Tips:
- Leg speed trumps exact pacing; chase turnover especially on uneven ground.
- Pick protected routes for speed work when you can; otherwise let the ground shape your intensity.
- Space workouts further apart to build recovery time – small scheduling adjustments compound into gains.
- Don’t force it: if a run feels strained, ease off and stay smooth.
Closing Note: Give these sessions a try, adjust paces to your fitness level in the Pacing app, and move workouts around to fit your week. You’ll get a solid dose of speed, distance, and fun terrain – so get out and run! Watch the full video for the complete footage and further breakdown.