Vert-Day Hill Power
Workout - Vert-Day Hill Power
- 12min @ 6'30''/km
- 6 lots of:
- 1min 15s @ 5'00''/km
- 2min rest
- 10min @ 7'00''/km
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Intro: TheGingerRunner’s 2021 Global Run Recap is worth your time. Here’s a breakdown of the main challenges you can start today. The full video has more details and inspiration.
Key points:
- “New to You” challenge: each day, run a trail or road you haven’t done before (Lake-to-Lake trail, Cedar Butte trail, and similar).
- Vert-day: build elevation through short, steep sections (1,000 ft of climbing over roughly 0.5 mi, like Tiger Mountain’s Cable Line).
- Tour-Guide challenge: feature a local trail you love, mixing gentle gravel with scenic views.
- Nighty-Night challenge: run after dark and try to finish before sunrise. Cooler air, quiet trails.
- Free-for-All (50k) challenge: a long, easy run (32 mi on the Sakomi Valley Trail) for endurance without pressure. Scale the distance to your level.
Workout example:
Free-for-All 50k run (customizable):
- Warm-up: 5 minutes of easy jogging on familiar ground.
- Main set: 32 miles (about 51 km) on flat terrain like Sakomi Valley, at a comfortable, conversational pace. If 32 miles is too much, start with 10-15 km and increase week by week.
- Cool-down: 5 minutes of walking and stretching. Tip: use the Pacing app to dial in your goal pace (like 10 min/mi or 6 min/km), and it’ll adapt as you handle terrain or fatigue.
Closing note: find a new trail, rack up some climbs, or go long on a flat route. Adjust the distance and pace in the Pacing app to suit your fitness. Watch the full Ginger Runner recap for more ideas.