Trail Strength: Hills & Tempo
Workout - Trail Strength: Hills & Tempo
- 0.0mi @ 9'00''/mi
- 3 lots of:
- 1.2km @ 6'45''/mi
- 2min rest
- 20min @ 6'15''/mi
- 1.2km @ 9'00''/mi
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Quick Summary
Trail Marathon Training #5 – Back To The Grind from The FOD Runner provides a solid template for building strength on trails. This breakdown gives you everything needed to run the session right away, though the full video offers additional depth and coaching cues.
Key Points
- Hill repeats: 0.75‑mile (≈1.2 km) climbs on trail, each followed by an easy descent and brief recovery.
- Tempo on flat ground: Post-climb, 20 minutes at marathon pace or threshold intensity on even terrain.
- Heat exposure: Temperatures around 21 °C are in the forecast; train in these conditions early to adapt.
- Total weekly volume: Around 30 miles, with a 20-mile long run scheduled for Saturday.
- Strength and injury prevention: Include light strength work and monitor your ankles and hips to avoid setbacks.
Workout Example
Hill Repeat + Tempo Session
- Warm‑up: 1 mi easy on trails.
- Hill repeats:
- Climb 0.75 miles at roughly 6:45 per mile (challenging, but doable).
- Easy jog or walk down.
- Rest 2 minutes with easy movement at the base.
- Repeat 3 times (scale to 2–4 repeats depending on your fitness).
- Flat tempo:
- Run 20 minutes on flat ground, holding marathon pace or threshold effort—typically 6:00–6:30 per mile for most athletes.
- Cooldown: 0.5–1 mile easy.
Tip: Feed your recent marathon pace into the Pacing app to get precise interval targets.
Practical Tips
- Heat exposure: Run short distances in the forecasted warmth early in the week to allow your system to adjust.
- Between repeats: Stay active during those 2-minute breaks—it builds capacity to sustain effort when recovery time is tight.
- Strength work: A short session targeting your core, glutes, and ankles will shore up your hill climbing.
- Watch for problems: Any twinges in your hips or ankles? Dial back the intensity and stick to easy efforts.
- Tailor your paces: Use the Pacing app to match all intervals with your present fitness.
Closing Note
Test this hill repeat and tempo blend this week—you’ll feel stronger heading into your long runs. Adjust paces and distances using the Pacing app to suit your current ability, and capitalize on the heat training advantage. Happy trails!