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Faking The Long Run One-Hour Workout

  • By Jené Shaw
  • Published Jul 2, 2013
  • Updated Jul 15, 2013 at 6:59 PM UTC
Photo: Aaron Hersh

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 mins (or less!).

This week’s running workout comes from One-Hour Workouts: 50 Swim, Bike, and Run Workouts for Busy Athletes by Scott Molina, Mark Newton, and Michael Jacques. Excerpt from the book:

“The long run is the backbone of base training. It develops everything from oxygen uptake and muscular endurance to energy efficiency. Trouble is, long runs need to be 90 minutes or more, which isn’t good news if you’ve got only an hour. Don’t despair. You can get similar benefits in one hour with some long hills.

If you don’t have a suitably hilly route, do reps on a single hill, running uphill for the appropriate time, then running downhill easily before doing another repeat. As you get fitter, you’ll gradually turn the hill reps into a nonstop hill run.

Adding long hills develops a combination of strength, endurance, and oxygen uptake at the same time. But remember, this is a base session, so keep your heart rate well within 85 percent of max heart rate. This type of workout is harder than normal runs, so never do it more than once per week.

The Workout

Time/Distance              Description
15 min.                           Easy, finishing with 3-4 short hills RPE 1-2
30 min.                           Hill work, stay below 85% max heart rate RPE 3
5 min.                             Easy running RPE 2

Workout Progression

Weeks                          Interval
1–3                                4.6×5-min. hill repeats
4–5                                2–3 x 10-min. hill repeats
6                                   20–30 min. of non-stop uphill

Republished with permission of VeloPress from One-Hour Workouts: 50 Swim, Bike, and Run Workouts for Busy Athletes by Scott Molina, Mark Newton, and Michael Jacques. Learn more and try more workouts at Velopress.com.

RELATED:
- Determining Your Long Training Run For Any Triathlon Distance
- Stop Running Long On Sundays
- Staying Hydrated On Long Runs
- Track Your Running Progress

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FILED UNDER: Run / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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