Sunday, Mar 29, 2026
Trail 5K taper + raceRACE: City Trail 5K (rolling hills)
Race
Run
Intensity
Z4-Z5
Workout Segments
Warm-up
15 min
10 min easy jog + 4×15s strides + 2 min easy
Race
36 min
5K trail race. Pacing: first 5–7 min conservative; push steady on climbs; stay controlled on descents.
Cool-down
10 min
Easy walk/jog + light stretch
Recovery + notes
14 min
Hydrate, eat, and log how pacing felt on climbs/descents.
Equipment Needed
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