Hill Reps 60-45-30

LOAD: 22

10 Mins WU @ Easy Pace (RPE: 3)

60 Secs Uphill (RPE: 8)
90 Secs Downhill (RPE: 4)

45 Secs Uphill (RPE: 9)
75 Secs Downhill (RPE: 4)

30 Secs Uphill (RPE: 9)
60 Secs Downhill (RPE: 4)

x 5

10 Mins CD @ Easy Pace (RPE: 3)

Hills can really build your strength as well as improve your running form. This session is tough but will really help you make big gains. Use the downhill as a light recovery jog, so exact recovery times can be flexible.

Coach Simon

FEEDBACK

10 ENJOYMENT

RPE

PACE

Good session this although I did cock ul my programming so done them in blocks rather than one after another if that makes sense. Also missed 3 of the 30s of my programming so done 2 manually and then realised I missed one all together so done that as a separate run 🤦‍♂️ But none the less it got done and felt really strong which was good. I think with these sessions the strength work pays off.

Stephen Gates

These are definitely perfect for you as strength is key to power up those hills. If there is ever a week you want to join in with HY and do their session I have no problem with that either. All we’d need to do is assess the training points afterwards and then potentially adjust one of the other runs if need be. I don’t want you to feel your training is preventing you from joining in at any stage. Fantastic running Steve.