Easy Run With 6 Uphill Strides
A 35 minute easy run finished with six relaxed 15 second strides up a moderate hill, a light way to add strength and good form to an easy day.
- Duration
- 49 min
- Distance
- 8.8 kmestimated
- Effort
- 49
- Level
- Beginner
- 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 start | 5 min | 55-68% HRmax60-72% FTP |
| 2 | IntervalEndurance Easy run to the hill | 30 min | 68-78% HRmax72-82% FTP |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalAnaerobic 15 s uphill stride, smooth | 15 s | 92-100% HRmax113-130% FTP |
| 3.2 | RecoveryRecovery Walk back down | 75 s | 55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 5 min | 55-68% HRmax60-72% FTP |
About this workout
Uphill strides sit between ordinary strides and hill sprints. They are short and quick, but not all-out, so they add strength and good running mechanics to an easy day without the full intensity of a sprint. The slope naturally encourages a forward lean, a strong push-off and a high knee lift.
Run 35 minutes easy and finish near a moderate hill of 4 to 6 percent. Run up for 15 seconds at about 90 percent of full effort, smooth and quick, then walk back down. Take about 75 seconds before the next one. After six strides, jog five minutes easy to finish. Focus on relaxed hands and shoulders and a quick rhythm rather than big strides.
This suits beginners with a few months of regular running and intermediate runners who want a light strength stimulus. Do it once or twice a week in the base phase.
Tips
- Run tall with a slight forward lean from the ankles.
- End each stride before it turns into a sprint.
- Walk down slowly and take your time.
Good for5k10kGeneral fitness
Season phaseBase