As part of our new COROS Coaches service, we received a few questions about training for events with challenging course profiles. Below you will find a hill and threshold run combo workout that is designed to be a trail running workout. It can be useful for someone training for any hilly race, a trail runner, or someone looking to get stronger at hills.

The Workout

• Anaerobic Endurance: Running at this pace level might make you feel uneasy and out of breath. These high-intensity intervals boost your VO2 Max and anaerobic endurance.
• Threshold: Running at this pace level might feel a bit challenging. It helps your body become better at handling fatigue, which will help improve this pace over time. Think about running at a controlled, hard pace.

You can find your own intensity zones (Threshold HR and Pace Zones) within the COROS Training Hub

The Why

The workout is a structured and effective training session designed to enhance both your uphill running strength and your ability to sustain a higher pace over a longer distance. Let's look at the two components of the workout:

Hill Repeats

1. Strength: Running uphill forces your muscles to work harder against gravity, helping you develop greater lower body strength and power.
2. Running Economy: Hill repeats can improve your running form and efficiency, as you'll need to engage your core and maintain proper mechanics to tackle the incline effectively.
3. Adaptation to Terrain: Hill training prepares you to handle hilly race courses or challenging terrain more effectively.

Threshold Run

1. Increased Running Speed: Improving your lactate threshold means you can run at a faster pace before reaching fatigue. This translates to faster race times across various distances.
2. Pacing and Rhythm: Tempo runs teach you how to maintain a consistent, controlled pace, which is essential for race performance.
3. Aerobic Capacity: Threshold runs enhance your aerobic capacity by training your body to use oxygen more efficiently. This contributes to better overall endurance.

Coaching Insights

• This workout uses Effort Pace. Runners will see a pace on their wrist that accurately represents their true effort regardless of the terrain and grade they are running on.
• For the hills, find a grade that challenges you but is not too steep that you cannot run. The threshold can be done on rolling or flat terrain.
• This workout is designed for trails but can be done on other soft surfaces or pavement.
• Maintain proper running form throughout the workout. Think about a relaxed upper body, use your arms to generate momentum, and engage your core muscles.
• Run at a pace that feels comfortably hard but sustainable throughout the workout.
• The warm-up, cool-down, and downhill recovery for the hills are all set to open, so you can run as much as you need.

It's important to note that this workout should be tailored to your fitness level and goals. If you're new to this type of training, you might start with fewer hill repeats or a shorter tempo segment and gradually progress as your fitness improves. Always prioritize proper warm-up and cool-down routines, and listen to your body to avoid overexertion or injury. If you're unsure how to structure and adapt this workout, email us at coach@coros.com, and we’ll be happy to share insights!