Quick Cadence 8 x 30 s
Eight 30 second pickups with short, quick steps at a raised cadence, a treadmill friendly session that builds faster leg turnover.
- Duration
- 41 min
- Distance
- 7.2 kmestimated
- Effort
- 43
- Level
- Beginner
- Focus zone
- Tempo
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 | Cadence |
|---|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP | |
| 8 ×Repeat these steps | ||||
| 2.1 | IntervalTempo Quick light steps, about 180 spm | 30 s | 88-94% threshold pace78-86% HRmax82-89% FTP | 175-190 spm |
| 2.2 | RecoveryRecovery Easy jog, normal stride | 90 s | 70-78% threshold pace55-68% HRmax60-72% FTP | |
| 3 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP | |
About this workout
Cadence is the number of steps you take per minute. This session raises it on purpose for short periods. You run eight pickups of 30 seconds at a moderate pace with quicker, shorter steps, each followed by 90 seconds of easy jogging with your normal stride.
Quick turnover work helps runners who overstride, landing with the foot far in front of the body. A slightly higher cadence often brings the foot closer under your hips and makes ground contact lighter. The target here is about 175 to 190 steps per minute, but a rise of five to ten percent over your usual cadence is enough.
It suits beginners and anyone working on running form. A treadmill or a metronome app helps you find the rhythm. Use it once a week for a few weeks, then add short cadence pickups to easy runs.
Tips
- Keep the pace moderate, since the change is in step rate rather than speed.
- Count the steps of one foot for 15 seconds and multiply by eight to check your cadence.
- Stay relaxed in the shoulders as your feet speed up.
Good forGeneral fitness5k10k
Season phaseBaseAny time