Downhill Repeats 6 x 60 s for Quad Strength
Six controlled 60 second downhill runs at a quick but relaxed pace on a gentle slope, with an uphill jog back, to prepare the quads for downhill races.
- Duration
- 49 min
- Distance
- 8.6 kmestimated
- Effort
- 47
- Level
- Advanced
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy 15 min, strides on the flat | 15 min | 68-78% HRmax72-82% FTP |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalTempo Gentle downhill, quick light steps | 1 min | 78-86% HRmax82-89% FTP |
| 2.2 | RecoveryRecovery Jog or walk back up | 3 min | 55-68% HRmax60-72% FTP |
| 3 | Cool-downRecovery Easy jog | 10 min | 55-68% HRmax60-72% FTP |
About this workout
Downhill running loads the quadriceps eccentrically, as they lengthen under force with every step. That causes the sore thighs after downhill races such as Boston or mountain trail runs. Repeated downhill sessions make the muscles more resistant to this damage, so the race itself leaves you less sore.
Warm up for 15 minutes, including a few strides on the flat. On a smooth, gentle slope of about 3 to 5 percent, run down for 60 seconds at a quick, relaxed pace with short, light steps and a slight forward lean. Do not brake or lean back. Jog or walk back up for about three minutes. Repeat six times and cool down for ten minutes.
This is for intermediate and advanced runners with healthy knees who are preparing for a downhill course. Start eight to ten weeks before the race, expect sore legs after the first session and do no more than one downhill session per week.
Tips
- Use a smooth surface such as a paved path or firm trail.
- Land with your foot under your hips, not far in front.
- Skip the session if your knees or shins are already sore.
Good forMarathonTrailHalf marathon
Season phaseBuild