Easy Trail Run 60 min With 4 Hike Segments
A 60 minute easy trail run by heart rate with four planned 2 minute power hikes, to build aerobic fitness, ankle strength and hiking skill.
- Duration
- 1 h
- Distance
- 10.8 kmestimated
- Effort
- 62
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upRecovery Easy jog on flat ground | 10 min | 55-68% HRmax60-72% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Easy trail running by effort | 10 min | 68-78% HRmax72-82% FTP |
| 2.2 | RecoveryEndurance Power hike 2 min, ideally uphill | 2 min | 68-78% HRmax72-82% FTP |
| 3 | Cool-downRecovery Easy jog | 2 min | 55-68% HRmax60-72% FTP |
About this workout
Trails change the rules for easy running. Climbs, roots and soft ground make pace meaningless, so this run is guided by heart rate and breathing. The uneven surface also works the small stabilizing muscles of the feet and ankles, and four short power hiking segments teach the switch between running and hiking that many trail races ask for.
Start with ten minutes of easy jogging on the flattest part of the route. Then run ten minutes at an easy effort and power hike for two minutes, four times, ideally timing the hikes for a climb. Finish with two minutes of easy jogging. Outside the planned hikes, walk any steep climb that pushes your heart rate above the easy zone, and run descents relaxed with short, quick steps. Your average pace will be far slower than on the road, and that is expected.
This suits intermediate runners who want to add trail running or prepare for a trail race. Beginners can run it as 40 minutes on a well-groomed forest path.
Tips
- Hike with short, quick steps and push off through the whole foot.
- Take short, quick steps on technical descents.
- Carry water on warm days, trail runs take longer than road runs.
Good forTrailUltraGeneral fitness
Season phaseBaseAny time