Easy Run With 4 x 2 min Quick Cadence Blocks
A 50 minute easy run with four 2 minute blocks at a slightly higher step rate, to practice shorter, quicker steps at the same easy effort.
- Duration
- 50 min
- Distance
- 9 kmestimated
- Effort
- 52
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy jog, check your cadence | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy, natural stride | 8 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2.2 | IntervalEndurance Same pace, 5% more steps | 2 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Many runners overstride at easy pace, landing with the foot far ahead of the body. A slightly higher step rate at the same speed usually shortens the stride and brings the foot down closer under the hips. Small changes of around five percent are a common starting point and are easier to adopt than big jumps.
After a five minute warm-up, run four rounds of eight minutes at your natural easy stride followed by two minutes at the same pace with quicker, shorter steps. Check your cadence on the watch during the first easy block, then aim for about five percent more steps per minute in the quick blocks. A metronome app or a song with a matching beat helps. Finish with five minutes of easy jogging.
This is a form session, not a speed session. Keep the effort easy throughout and repeat it once a week for a few weeks.
Tips
- Keep the pace the same in the quick blocks, only the step rate changes.
- Think of light, quiet foot strikes.
- Stop raising cadence if it makes you tense or bouncy.
Good forGeneral fitness10kHalf marathon
Season phaseBaseAny time