Hudson River Hills

Workout - Hudson River Hills

• 12min @ 6'30''/km
• 10 lots of:
  • 1min 30s @ 5'00''/km
  • 2min rest
• 12min @ 6'30''/km

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Intro: Here’s an overview of Runner’s Weekend - New York / New Jersey from kofuzi, a practical speedwork session you can run today. The full video has more context and details.

Key points:

• The session opens with track repeats along the Hudson River, using the surrounding hills as natural interval markers.
• Mixing downhill recovery with uphill efforts turns a regular road run into a hill-repeat workout.
• Tip: treat a 90-second hill as a strength interval. Keep the effort hard enough to match a 5K pace on flat ground.

Workout example:

• 20 x 400 m repeats on flat or slightly rolling terrain.
• Run each 400 m at your 5K race pace (the effort you’d hold during a 5-kilometre race).
• 1 minute of easy jogging or walking between repeats for recovery.
• On hilly terrain, swap flat 400 m repeats for 90-second uphill repeats (same effort, same rest) and use downhill sections for active recovery.

Closing note: grab your watch or open the Pacing app, set the intervals, and get to the Hudson, or your local hills. Adjust your paces to your fitness level.

References

• Runner’s Weekend - New York / New Jersey - YouTube (YouTube Video)