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 provides additional 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 transforms a regular road run into a hill-repeat workout.
• Practical 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 × 400 m repeats on flat or slightly rolling terrain.
• Run each 400 m at your 5K race pace (the effort you’d sustain during a 5-kilometer 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 and enjoy the speed work alongside the scenery.

References

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