Sunrise Hill Climb

Workout - Sunrise Hill Climb

• 5min @ 7'30''/km
• 30min @ 6'15''/km
• 5min @ 7'30''/km

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“Morning Sunrise Virtual Trail Run: 30 Minutes” from Seth James DeMoor is worth checking out. Here’s what you need to give the workout a shot. Watch the full video for the complete picture.

Key points:

• This “run-with-me” video works as a treadmill session when weather or travel keeps you indoors.
• 30 minutes, about 4 miles, with roughly 600 feet of elevation change (around 5% incline).
• Good for a warm-up or easy day. Keep the soundtrack on, turn it off, or play your own audio.
• DeMoor uses the treadmill mainly for brief warm-ups and short, hard hill sprints (e.g. 10-second bursts on steep gradients).

Workout example:

1. Warm-up: 5 minutes walking or light running at 0% incline.
2. Main set: 30 minutes steady at a conversational effort (about 4 mph, or 6:24 per mile for a runner with a 10-minute baseline). Adjust the incline to hit roughly 600 feet of total elevation (about 5% for most runners).
3. Cool-down: 5 minutes easy jog or walk, gradually bringing the incline down.

Adjust pace and grade as needed. The goal is steady effort across the 30 minutes.

Closing note: try this sunrise virtual run and tweak the pace and incline in the Pacing app to your schedule.

References

• Morning Sunrise Virtual Trail Run: 30 Minutes - YouTube (YouTube Video)