Sunrise Hill Climb

Workout - Sunrise Hill Climb

• 5min @ 7'30''/km
• 30min @ 6'15''/km
• 5min @ 7'30''/km

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Morning Sunrise Virtual Trail Run: 30 Minutes from Seth James DeMoor is worth checking out—here’s what you need to know before giving this workout a shot. Watch the full video for the complete picture.

Key Points:

• This “run-with-me” video works perfectly as a treadmill session on days when weather or travel makes outdoor running impractical.
• The session clocks in at 30 minutes and covers approximately 4 miles with roughly 600 feet of elevation change (around 5% incline).
• Great for a warm-up or an easy day; you can keep the soundtrack going, turn it off, or play your own audio.
• DeMoor primarily relies on the treadmill for brief warm-ups and short, hard hill sprints (like 10-second bursts on steep gradients).

Workout Example:

1. Warm‑up: 5 minutes of walking or light running at 0% incline.
2. Main set: Run steadily for 30 minutes at a conversational effort (approximately 4 mph or 6:24 per mile for a runner with a 10-minute mile baseline) while adjusting the incline to hit roughly 600 feet of total elevation (about 5% for most runners).
3. Cool‑down: 5 minutes of easy jogging or walking as you gradually bring the incline back down.

Adjust the pacing and grade as needed—the goal is to sustain that steady effort across the full 30 minutes.

Closing Note: Give this sunrise virtual run a go, and feel free to tweak the pace and incline in the Pacing app to match your training schedule. Enjoy your run!

References

• Morning Sunrise Virtual Trail Run: 30 Minutes - YouTube (YouTube Video)