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20 x 30 Sec Hills

LOAD: 23

10 Mins WU @ Easy Pace (RPE: 3)

1 x 30 Second Hill Rep (RPE: 9)
60 Seconds Downhill @ Easy Pace (RPE: 4)
x 20

10 Mins CD @ Easy Pace (RPE: 3)

Great session as hill reps force you to run with good form, lifting the knees higher and really driving the elbows back. Work hard for the 30 seconds uphill, recovery back down for 60 seconds.

Tuesday evening session if you fancy joining the team. We’ll be on Grange Avenue. I think the elevation is plenty and allows you to run them at a good pace.

simon-linklater

Coach Simon

FEEDBACK

ENJOYMENT

RPE

👊 Nailed my target

PACE

Went out at what I thought would be sustainable and nailed it last rep was the longest. Felt strong throught even when the lactate set it.
Stephen Gates
Looked awesome. Nice to have Nicky along for company. Apparently when the lactate builds up we can actually convert it into energy, something I’ve reminded myself of a few times the pain is kicked in, that I can actually go quicker as a result. But fantastic work Steve. Nice to have you all along.
simon-linklater

Coach Simon