Fatigued Legs Hill Threshold
Workout - Fatigued Legs Hill Threshold
- 4.0km @ 6'22''/km
- 4 lots of:
- 3.0km @ 5'15''/km
- 30s rest
- 2.5km @ 7'07''/km
Ready to start training?
If you already having the Pacing app, click try to import
this workout:
Don’t have the app? Copy the reference above,
to import the workout after you install it.
to import the workout after you install it.
Want threshold work on tired legs? Stephen Scullion shares his Olympic marathoner strategy. Here’s the breakdown so you can run the workout today. Watch the full video for the rest.
Key points:
- Threshold work on hills lets you run slower, reduces impact load, and still delivers the aerobic and leg-strength benefits.
- Doing this after a demanding workout (depleted glycogen, fatigued muscles) triggers a super-compensation response: a modest extra stressor can yield outsized fitness gains.
- Keep effort controlled. This is not a hard tempo or interval session. Steady-state intensity with brief recovery intervals.
- Use heart rate or perceived effort, not pace, since hills and GPS errors distort speed readings.
Workout example:
- Warm-up: 4 km easy (focus on loosening tired legs).
- Main set: 4 x 3 km hill repeats, 30 seconds easy jog between. Total volume ~7-8 mi (~12-13 km). Steady intensity where brief conversation is possible but heart rate is up.
- Cool-down: 2-3 km easy jog.
Tips:
- Treat hills like resistance on a machine. You build leg strength without high speed.
- If GPS looks off, ignore it. Use heart-rate zones or perceived exertion.
- Stay calm with obstacles (people, dogs, traffic). Pause your watch if needed.
- After the workout, hydrate, eat carbs, consider a recovery shake.
Closing note: pick a day when you’re already a bit tired, then run this session. Super-compensation kicks in and strength follows. Adjust distances or speeds in the Pacing app.