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8 x 2 Mins Hill Reps

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10 Mins WU @ Easy Pace (RPE: 3)

2 Mins Uphill (RPE: 8)
3 Mins Downhill @ Easy Pace (RPE: 3)
x8

10 Mins CD @ Easy Pace (RPE: 3)

Find a gradient not too steep that you can up continuously for 2 mins. Use the downhill as your recovery

Important session with Rye 10 and Icklesham in the schedule. Let the hill influence the RPE. We don’t need to force it. Focus should be more on form that effort level.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

PACE

I found the first four tough – and was frustrated I hadn’t got as far up the road as the last time we did them. But from the fifth rep onwards, I got a metre or two further in the 2 mins. Notew: I did a short CD as I felt a light niggle in my right Achilles, so stopped immediately and walked back to stretch. Almost there I ran a little again – and it was OK. False alarm, I think!
Neil Jeffries
Fantastic running Neil. These sessions are very tough. There’s no getting away from it. But with races like Rye 10 and Icklesham in the plan I think it’s important to tick them off. Hills can so often be a mindset and when you get to those races and see the upcoming hill, remind yourself how you did 8 lots of hills in one go in training. Glad the achilles is ok. Hill work does often cause niggles in the calves and achilles due to being more up on our toes when we run.
simon-linklater

Coach Simon