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.

Tuesday evening with the gang!! Consistently good training rather than “eye balls out” effort is the key to success. So no need to go crazy here.

Coach Simon

FEEDBACK

ENJOYMENT

RPE

😁 Good pace given the conditions/route

PACE

Nice sunny evening. You said at the start that this was about building stamina, so that was my mindset. I ran every set thinking stamina before speed. It wasn’t about running fast, it was about sticking to the task and keeping it going. Pleaded with that.

Conal Tracey

It is. Stamina and strength. Let the hills do the work. Go too fast and you’ll soon blow up. These are the sessions that allow you to kick on at the end of a Horntye run and when I was talking about that at the end I had memories of you pushing on ahead of the group when I led on the Wednesday a few weeks back. Confidence and a positive mindset when it comes to hills are also super important. I’ve never seen myself as a good hill runner because I lack strength. But some of my best ever races were hilly, and I put that down to the fact I was able to keep going up the hills at a steady pace and when I reached the top I still had the energy to push the pace on the flats and the downhill. Great running Conal.