Sunday, Mar 15, 2026
Trail 5K prepTrail run: hill economy + strength B
Run
Str
Intensity
Mostly Z2; tempo segments Z3-Z4 when scheduled
Workout Segments
Warm-up
12 min
Easy jog + drills
Hill repeats
18 min
5×45s uphill at tempo (RPE 6) / jog-walk down
Easy running
20 min
Easy trail running; smooth cadence
Strength block B
20 min
See strength_exercises list; keep 1–2 reps in reserve (no grinding).
Mobility / cool-down
5 min
5–10 min easy walk + hips/ankles + foam roll quads/calves
Strength Block B
Step-down (low box)
6/leg
4s eccentric; knee tracks over toes
Hip thrust
10
Barbell or machine
Single-leg deadlift
8/leg
Control pelvis
Pallof press
10/side
Cable or band
Tibialis raise
12–15
Against wall or machine
Equipment Needed
barbell/DB/KB or machines
running shoes (trail preferred)
Weather Alternatives
Run alternative:
Treadmill: match time; steady parts at 1–3% incline; hill reps at 4–8% incline.
Intensity Guide
RPE 1–10: 1–10. 2–3 very easy, 4–5 easy/steady, 6 tempo, 7 race effort, 8 hard, 9–10 maximal.
Zones: Z1 recovery, Z2 aerobic, Z3 tempo, Z4 threshold, Z5 VO2