Trail Sandwich
Workout - Trail Sandwich
- 10min @ 8'30''/mi
- 6min @ 5'45''/mi
- 1min 30s rest
- 2 lots of:
- 2min 30s @ 5'00''/mi
- 1min 30s rest
- 1min 30s @ 5'00''/mi
- 1min 30s rest
- 1min @ 5'00''/mi
- 1min rest
- 6min @ 5'45''/mi
- 10min @ 8'30''/mi
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Intro: This article covers Runners: Get FASTER By Doing This In Your Training (Explained) from The FOD Runner—a worthwhile video about practical training methods. We’re highlighting the key ideas so you can run this session soon. Watch the full video for the creator’s personal insights and coaching tips.
Key Points:
- Train on rolling terrain or grass to blend strength work with your tempo runs.
- Prioritize effort over prescribed pace; let the ground beneath you set the intensity.
- The structure follows a “sandwich” format—a solid tempo block, short hill repeats, then another tempo block.
- Benefits: stronger glutes, improved stability, and reduced joint impact.
Workout Example (times in minutes, distances vary by terrain):
- Warm-up – easy jog on trails.
- First Tempo – 6 minutes of hard, steady work (≈5:44/mile for the author) + 90 seconds easy.
- Hill Repeats (2 rounds):
- 2.5 min uphill → 90 sec recovery
- 1.5 min uphill → 9 sec recovery
- 1 min uphill → 1 min recovery
- Repeat the sequence.
- Second Tempo – 6 minutes of the same hard effort to close.
- Cool-down – easy jog back.
Practical Tips:
- Find a loop where the first half climbs and the second half descends, maximizing rolling terrain.
- Spend a few minutes on glute activation (high knees, strides) before starting.
- Keep effort steady; if the hill steepens, trust your heart rate over a fixed pace.
- The softer ground reduces joint stress during faster segments.
Closing Note: Give this trail workout a try this week and adjust intervals to match your fitness in the Pacing app. You’ll build strength and speed—and approach your next race with more confidence. Watch the full video for the creator’s perspective and additional motivation.