Winter Strength Hills

Workout - Winter Strength Hills

• 12min 30s @ 6'30''/km
• 8 lots of:
  • 52s @ 3'30''/km
  • 1min rest
• 12min 30s @ 7'00''/km

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Intro

If you’ve seen “November Running Training Update” from The FOD Runner, you know it’s packed with practical training wisdom. We’ll cover the main takeaways here so you can start applying them right away. The full video offers deeper context if you want to explore further.

Key Points

• Stitch relief: Combining diaphragm massage, allergy screening, and a temporary dietary approach (emphasizing fruits and vegetables, avoiding wheat, yeast, sugar, eggs, and mushrooms) proved effective for eliminating side stitches.
• Winter base phase (Dec–Jan): Gradually increase weekly mileage from 25 miles through 38, 40, 45–50, and eventually 54 miles, incorporating easy runs, tempo work, hill sessions, and occasional shorter intervals.
• Strength & hill work: Hill repeats remain part of the weekly routine regardless of whether your race course has elevation — they’re essential for building power.
• Interval schedule: On alternating weeks, run shorter repeats in the 200–800 m band (8 × 200 m, 6 × 400 m, 4 × 600 m, 3 × 800 m) at VO₂ max intensity, rather than longer 2–5 min efforts.
• Race approach: Select a January target like the Gloucester half or full marathon and treat it as a comfortable distance run — run it easily without a specific race-focused plan.

Workout Example

Sample Winter Base Week

• Monday: Easy run 6 mi (conversational pace)
• Tuesday: Hill repeats – 8 × 200 m uphill, jog back down, easy effort
• Wednesday: Rest or cross-train (strength)
• Thursday: Tempo run 5 mi total (1 mi easy, 3 mi at comfortably hard, 1 mi easy)
• Friday: Easy run 5 mi + core work
• Saturday (every other week): Short intervals – 6 × 400 m at VO₂ max, 90 s recovery jog
• Sunday: Long run 10–12 mi at easy pace, focus on steady aerobic effort

(Scale these distances to your current fitness; aim for 40–55 miles total as you progress through the phase.)

Closing Note

Apply this base-phase structure to your own training, adjusting pacing to match current fitness levels in the Pacing app. The diaphragm massage and alkaline diet approaches mentioned earlier will help prevent stitches — keep them on hand. Winter training gives you a window to develop both strength and endurance. Take full advantage. 🚀

References

• November Running Training Update | FOD Runner - YouTube (YouTube Video)