Circuit combining targeted plyometric exercises (single-leg hops, bounds, drop jumps) and short fast repetitions. Improves running economy by increasing tendon stiffness and stretch-shortening cycle efficiency.
3 blocks of 10 single-leg hops per side + 10 bounding strides + 8 drop jumps + 10 A-skips per side + 2' recovery • 4 × 150m/150m
Total 35min · No zone 5min
Running-specific muscular endurance develops the muscles' ability to resist fatigue during sustained hill efforts or threshold-pace running. Hill work at moderate-to-high intensity (Z4-Z5) increases propulsive force per stride and reduces ground contact time. This improves running economy by maintaining an efficient stride despite peripheral fatigue.
Z4 on long hills (2-6 min) develops strength endurance: the ability to maintain high propulsive force despite metabolite accumulation. It is the primary stimulus for running economy on hilly terrain.
Z2 return on downhills promotes muscular recovery and allows chaining repetitions with maintained force quality.