Lockdown Efforts Wk 2 – Carol’s Hill Repeats

Hills are great for building speed and developing leg strength and power in a dynamic way.

• Think about ‘running tall’ (head, shoulders, hips and ankles aligned.
• Look ahead rather than down.
• Remember to use your arms but keep shoulders and arms relaxed and insides of your wrists passing near your waist.

Find a hill near you, ideally that takes around 60s to run up, you can easily adapt the session by shortening duration/increasing reps if your local hill is more suitable.

For each effort time the first one, note where you get to and run to that point each time. Try to maintain even pace for each set and that you use the recovery intervals to ensure you are ready for the next effort.

The session

Warm up: 5 – 10 mins easy.

• Effort 1 – 5 x 60s uphill reps, easy jog down recovery between each.
• Recovery – Rest for 1 min (more if required)
• Effort 2 – 5 x 45s uphill reps, easy jog down recovery
• Recovery – Rest for 1 min (more if required)
• Effort 3 – 3 x 30s uphill reps, easy jog down recovery
• Recovery – Rest for 1 min (more if required)