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RunStrengthTriathlon

Run Strength – Hill Repeats (60 min)

By September 29, 2013 No Comments

Targeted Benefits:

  • Run strength
  • Mental strength

Key Notes

  • Push the up hills, they should hurt.
  • Recover well on the down hills, a slow jog is just fine.
  • Optionally add 5 push-ups at the top of the hills.

Preparation

  • Find Steady Hill of 400m even gradient (8-10% ideal)

Warm up

  • 10 min easy run
  • 5 min Warm-up Drills – (on the spot run repeats, 20 meter run throughs, knee ups)

Main Set

  • 200m up hill above heart rate threshold
  • Recover on decent
  • 300m up hill above heart rate threshold
  • Recover on decent
  • 400m up hill above heart rate threshold
  • Recover on decent
  • Repeat main set 3 to 4 times through ( or 30 minutes duration in total)

Warm down

  • 2k easy

 

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