As part of our new COROS Coaches service, we received a few questions regarding simple workouts focusing on Anaerobic Endurance. Below, you will find a quick workout focusing on speed and power. This information can be useful for someone looking to start adding workouts into their training, someone training for a short-distance race or an experienced long-distance runner early on in their season.

The Workout

Workout

For Beginner

• Warm up 1-2 miles
• 8x 1min fast ; 90sec easy
• 3min easy/recovery
• 4x 30sec hills fast ; downhill recovery
• Cool down 1-2 miles

For Intermediate/Advanced

• Warm up 2-3 miles
• 10x 1min Anaerobic Endurance ; 1min easy
• 2min easy/recovery
• 5x 30sec hills fast ; downhill recovery
• Cool down 2-3 miles

Pace Zones

For Beginner

• Start at Threshold and progress to Anaerobic Endurance

For Intermediate/Advanced

• Anaerobic Endurance

Tips

For Beginner

• Don't start too fast. Progress the pace throughout the workout
• The easy is meant to help you recover before the next hard effort; walk if needed
• This can be done on a flat path, rolling hills, or a track

For Intermediate/Advanced

• Focus on upright posture and relaxed arms; for hill sections, engage your glutes with a slight forward lean
• Avoid overexertion by finding the right balance between effort and recovery
• This can be done on a flat path, rolling hills, or a track

Workout Links

For Beginner

• Upload the workout to your watch here

For Intermediate/Advanced

• Upload the workout to your watch here

Consider taking the Fitness Test to make sure your zones are the most accurate.

The Why

The running workout aims to improve your speed, endurance, power, and running mechanics. It's important to approach this workout cautiously, especially if you're new to high-intensity runs. Warm up before starting the workout and listen to your body throughout.

Let's explore the specific benefits of each component:

1 minute Intervals

• Speed Development: The fast 1-minute intervals push you to run at a near-maximum effort, improving your speed and stride turnover.
• Anaerobic Capacity: The intense intervals improve your body's ability to handle high-intensity efforts by challenging your anaerobic energy system.
• Improved Endurance: Alternating between high-intensity efforts and recovery helps boost your endurance.

30 Second Hills

• Power and Strength: Running uphill requires more power and engagement in the glutes and hamstrings. This helps build strength and explosive power in your leg muscles.
• Running Mechanics: Hill sprints encourage you to maintain proper form and technique, which carries over to flat terrain and improves running efficiency.
• Injury Prevention:  Running uphill is a lower impact compared to running on flat or downhill surfaces. It reduces stress on your joints.

Increase your Running Fitness with weekly workouts. This workout focuses on Speed.

When constructing workouts, the possibilities for creating combinations are limitless. It is best to keep things simple and effective! If you need help figuring out if this is a workout you should add to your plan, or you would like your training questions answered, send us an email at coach@coros.com and we’ll be happy to share insights!