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10 Sec Hill Sprints

5 Points

10 Second Hill Sprints @ All In Pace (RPE: 9)
60 Seconds Recovery

4-8 Reps

SUMMARY 📝

Similar to strides in that they can help improve your form. Also good to get some speed in the legs and work the anaerobic energy system.

FEEDBACK

COACH SIMON NOTES 🍊

So we have three energy systems that we can use as runners. The most under used is the alactic energy system. The reason for this that most of us are endurance runners not sprinters.

The alactic energy system is designed to provide immediate energy for activities lasting up to 10 seconds. That’s why we only do the hill sprints for 10 seconds.

If we do them for any longer then all of a sudden we are working a different energy system, one which we train more often in interval sessions.

Hill Sprints can also help improve our form, activate our fast twitch muscles fibres and build strength into key muscle groups.

The best time to do hill sprints are after an easy run once you are properly warmed up. I’m fortunate or unfortunate, depending which way you look at it, that I live towards the top of a hill. This means if running from home, I need to finish my run up that hill, it’s pretty steep.

But what I do instead, is calculate the time I’m running for, so I finish my easy run at the bottom of the hill. Rather than walk back home from there, this is when I will do my hill sprints. It works out perfectly.

Given the reps are so short you don’t really feel like you build much fatigue, so I find them quite easy to perform. And also importantly, good fun too.

If this is something that has been missing from your running training, then why not add them in. These are the type of sessions I give to all of my runners, so if you’re not already part of Team Orange and want more variety in your training, then in get in touch with me, Coach Simon and we can discuss creating you a bespoke training plan.

10 Mins Legs

3 POINTS
Squats 30s x 2
Calf Raises 30s x 2
Glute Bridge 30s x 2
Reverse Lunge 45s x 2
Wall Sits 30s x 2

10 Mins Arms

3 POINTS
Bicep Curls 40s x 2
Tricep Dips Dumbbells 20s x 2
Bent Over Row 20s x 2
Shoulder Press 20s x 2
Chest Press 20s x 2

30 Mins Bike

3 POINTS

30 Mins Cycling @ Easy Pace (RPE: 3-5)

10 Mins Core

3 POINTS
Russian Twist 30s x 2
Plank 30s x 2
Dead Bugs 30s x 2
Flutter Kicks 30s x 2
Single Leg Deadlift 30s x 2

12 Mins Core

4 POINTS
Russian Twist 30s x 2
Plank 45s x 2
Dead Bugs 30s x 2
Flutter Kicks 30s x 2
Single Leg Deadlift 60s x 2
Side Planks 15s x 2

Strides

4 POINTS

8 x 100 metre Strides (RPE: 8)
60 second recoveries

12 Mins Legs

4 POINTS
Squats 45s x 2
Calf Raises 30s x 2
Glute Bridge 45s x 2
Reverse Lunge 60s x 2
Wall Sits 45s x 2

15 Mins Easy

4.5 POINTS

15 Mins @ Easy Pace (RPE: 3)

15 Mins Core

5 POINTS
Russian Twist 45s x 2
Plank 60s x 2
Dead Bugs 45s x 2
Flutter Kicks 45s x 2
Single Leg Deadlift 60s x 2
Side Planks 30s x 2

15 Mins Legs

5 POINTS

Find the right weights for you on the Goblet Squats. You can also introduce weights for the Calf Raises and Reverse Lunge if you find body weight is too easy.

Squats 45s x 2
Calf Raises 30s x 2
Split Squat 60s x 2
Wall Sits 60s x 2
Hamstring Walkouts 45s x 2
Crab Walks 45s x 2

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