Hill Pyramids

LOAD: 28

10 Mins WU @ Easy Pace (RPE: 3)

30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

180 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

150 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

120 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

90 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

60 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

30 Seconds Uphill @ (RPE: 8)
Easy Downhill Jog (RPE: 3)

10 Mins CD @ Easy Pace (RPE: 3)

Don’t worry about pace. The hill will make this one challenging. Focus on good form and just keep going. Use the downhill as an easy jog to catch your breath!

Soz! But great hill practice. You’ll be the first person to do this session, so I’ll be interested to hear your feedback. Pick a hill that’s not too steep and happy to discuss.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

NA

PACE

So. I’m going to completely hate myself for this. But I think after this session I need to do more hills-I activity avoid hills, like I plan my runs to be as flat as possible! And with Battle and Hastings coming up, after today’s struggle I need to do some more!!!! Also runna used to give me a 10second rest at the bottom after the jog down-this was brutal, but in an odd way enjoyable, I think I’d love to do again and get better at it, you know I put pressure on myself, so why not do it on a hill!!!! 🤭 great session that I think I’d see gains quickly and improvements on my hill? What are your thoughts?

Kirsty Marsden

Agree. And I think it’s a good idea to repeat a session like this and then you can see the gains you are making. Really well done for smashing it out. Hills do get easier. I had a spell in my running where I avoided hills at all costs and it did come back to bite me in the arse. So yes I think adding in more hills is good and to be honest there is 3 more hill sessions already in the plan before HHM, but a couple more wouldn’t go amiss, great job Kirsty.