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 tackling right away. The full video has plenty more details and inspiration, so give it a watch.
Key Points:
- “New to You” challenge – Each day, hit a trail or road you haven’t run before (Lake-to-Lake trail, Cedar Butte trail, and similar routes).
- Vert-day – Build elevation through short, steep sections (think 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 stretches with the scenic views that make it worthwhile.
- Nighty-Night challenge – Run after dark and try to finish before sunrise, soaking in the cooler air and quiet of running at night.
- Free-for-All (50k) challenge – A long, easy run (32 mi on the Sakomi Valley Trail) that’s all about building 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: Cover 32 miles (about 51 km) on flat terrain like Sakomi Valley, holding 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 deal with terrain or fatigue.
Closing Note: Seek out a new trail, rack up some climbs, or go long on a flat route—then adjust the distance and pace in the Pacing app to suit where you’re at. Get after it, and don’t miss the full Ginger Runner recap when you need more ideas and motivation!