EUROPEAN ROAD TRIP | Part 3A | Croatia | Učka Nature Park, Vojak, Rovinj | Run4Adventure - Run4Adventure

Intro: This is a quick summary of EUROPEAN ROAD TRIP | Part 3A | Croatia | Učka Nature Park, Vojak, Rovinj from Run4Adventure. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

• The group planned an 18‑km loop (about 11 mi) with a large amount of climbing (≈1,500 m elevation gain) – a good test of steady‑state effort and hill handling.
• The route starts on tarmac for a warm‑up, then moves onto technical, steep trail sections with loose gravel and rock scrambling.
• Key training concepts:
  1. Steady‑state effort on long climbs – keep a consistent, manageable pace rather than sprinting up steep sections.
  2. Technical trail technique – keep a short stride, stay light on your feet, and use a slightly slower pace on technical terrain.
  3. Hydration & pacing – bring extra water; the crew ran out and had to refill at a water source, highlighting the importance of planning fluid intake for long, hot climbs.
• Practical tips: run in the shade when possible, use the woods for cooling, and practice “hill‑repeat” style effort on short steep sections to build strength.

Workout Example:

18‑km loop (≈11 mi) – total ~7 h (incl. breaks)
1. Warm‑up: 2 km easy on tarmac (easy conversational pace)
2. Hill‑segment 1: 1 km of steady climb (keep heart rate in zone 3–4, focus on steady breathing)
3. Technical trail: 2 km of mixed gravel/rock – short, quick steps, stay relaxed; treat as “hill repeat” (30‑45 sec hard effort, 1‑2 min easy recovery, repeat 3×)
4. Mid‑run checkpoint: refill water, refuel with carbs.
5. Final ascent: 1.5 km steady climb to summit (maintain a sustainable effort, focus on cadence, not speed)
6. Cool‑down: 1 km easy downhill back to campsite, easy jog/walk to recover.

Feel free to adjust the distances or effort levels to match your own pace in the Pacing app.

Closing Note: Give this mountain‑loop a try on your next trail adventure – tweak the distances and climbs to suit your fitness, and don’t forget to hydrate! Use the Pacing app to customize the paces for your own level and enjoy the climb. Happy running!

References

• EUROPEAN ROAD TRIP | Part 3A | Croatia | Učka Nature Park, Vojak, Rovinj | Run4Adventure - YouTube (YouTube Video)

Workout - Učka Mountain Simulator

• 15min @ 12'00''/km
• 2 lots of:
  • 10min @ 9'00''/km
  • 1min @ 5'30''/km
  • 1min rest
  • 1min @ 5'30''/km
  • 1min rest
  • 1min @ 5'30''/km
  • 1min rest
  • 1min @ 5'30''/km
  • 1min rest
  • 4min @ 12'00''/km
• 10min @ 12'00''/km

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