Easy Run With a Mid-Run Technique Block
An easy run of about 55 minutes with a short technique block of ankling, A-marches and carioca halfway, then 20 minutes of easy running.
- Duration
- 57 min
- Distance
- 10 kmestimated
- Effort
- 55
- 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, 10 min | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy run | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 2 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Ankling, quick low contacts | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3.2 | RecoveryRecovery Walk back | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3.3 | IntervalRecovery A-march, tall posture | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3.4 | RecoveryRecovery Walk back | 30 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3.5 | IntervalRecovery Carioca, facing left | 20 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3.6 | IntervalRecovery Carioca, facing right | 20 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 3.7 | RecoveryRecovery Walk back | 40 s | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | IntervalEndurance Easy, tall and light | 20 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 5 | Cool-downRecovery Easy jog | 5 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Drills usually come before a run, often on cold legs and separate from the running itself. This easy run puts a short technique block in the middle instead. After 25 minutes of running you are warm and slightly tired, the drills are easier to do well, and the 20 minutes of easy running afterwards give you time to keep the posture and foot contact you just practiced.
Run 25 minutes easy. Then run the technique block twice. Ankling for 30 seconds with quick, low contacts under the hips, A-marches for 30 seconds with a tall posture, then 20 seconds of carioca facing each way, walking back between drills. Continue with 20 minutes of easy running, thinking tall and light, and jog five minutes to finish. There are no strides, since the focus is on control rather than speed.
This suits intermediate runners in the base phase who want to improve their running form. Do it once a week for several weeks.
Tips
- Keep every drill slow and precise, quality matters more than speed.
- Do the drills on a flat, firm path or on grass.
- In the easy running afterwards, focus on one cue such as tall hips.
Good for5k10kGeneral fitness
Season phaseBaseAny time