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
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Looking for threshold work on tired legs? Stephen Scullion shares his Olympic marathoner strategy here—we’re breaking it down so you can test the workout today. Be sure to watch the full video for all the details.
Key Points
- Running threshold work on hills lets you use slower speeds, reduces impact load, yet still provides the same aerobic and leg-strength benefits.
- Executing this session following a demanding workout (glycogen stores depleted, muscles fatigued) triggers a “super-compensation” response—a modest additional stressor that can produce outsized fitness improvements.
- Keep effort levels controlled; this differs from a hard tempo or interval session. Maintain steady-state intensity with brief recovery intervals.
- Rely on heart-rate data or effort perception instead of pace metrics, which becomes especially important when hills and GPS errors distort speed readings.
Workout Example
- Warm‑up: 4 km at easy pace (focus on loosening tired legs, even if you’re feeling fatigued).
- Main set: 4 × 3 km hill repeats, 30 seconds of easy jogging between each. Total volume ≈ 7‑8 mi (≈ 12‑13 km). Target a steady intensity where brief conversation is possible but your heart rate noticeably increases.
- Cool‑down: 2‑3 km easy jog.
Tips to apply right now
- Approach hills like resistance on a stationary machine: you build leg strength without needing high velocity.
- When GPS displays seem off, disregard them – stick with heart-rate zones or perceived exertion instead.
- Remain relaxed when you encounter obstacles—people, dogs, traffic—pause your watch if needed and resume once you’re back on track.
- After the workout, hydrate, eat carbohydrates, and consider a recovery shake.
Closing Note Pick a day when you’re already a bit tired, then test this session—super-compensation kicks in and strength follows. Adjust the repeat distances or target speeds in your Pacing app to suit where you’re at now, and continue working toward your race goals. Enjoy the effort!