Coach's Commentary
Great effort on your last run, pushing into higher heart rate zones shows you're committed and building that engine! While the pace was steady, remember each training run builds the foundation. Your upcoming 'Hill Power' session is perfectly designed to develop the explosive strength and speed you'll need to shave minutes off your 5k time and continue supporting your weight loss goal.
Today's Directive
You're fresh and ready for some power work after a rest day! Here's your 'W2 Run 2: Hill Power' session:
- Warm-up (10 min): Begin with easy jogging, gradually picking up the pace towards the end. Incorporate dynamic stretches like leg swings, walking lunges, and light skipping to prepare your muscles for intense work.
- Hill Sprints (8 x 20 sec): Find a moderate to steep hill that takes about 20 seconds to sprint up. Focus on powerful arm drive, high knees, and staying tall through your core. Sprint HARD uphill, focusing on maximal effort, then walk or very light jog back down for full recovery between each sprint.
- Cool-down (10 min): Finish with easy jogging to bring your heart rate down, followed by static stretches targeting your quads, hamstrings, and calves.
Remember the goal: *explosive power* and *speed endurance*. Push hard on those uphill bursts!
Up Next in Queue
Hills
W2 Run 2: Hill Power
Recov
W2 Run 3: Recovery
Long
W2 Run 4: Long Run
Base
W3 Run 1: Base Volume
Run History
3.20
km
6:51
/km
163
bpm
21:59
time
4.01
km
7:05
/km
168
bpm
28:24
time
5.02
km
6:57
/km
167
bpm
34:56
time
5.01
km
7:22
/km
171
bpm
36:55
time
3.51
km
7:16
/km
161
bpm
25:31
time