Club Session w/c 16th November : Hills

Following positive feedback, we have developed another Club session. This week's is hill training.

Purpose : To develop strength with focus on cadence [steps per minute] (so be able to run faster)

Location : Find a hill that will take about one minute to run up. In Ciren, there’s loads of choice : Tinglesfield, Tetbury Hill, Big Bertha (road), Love Lane (to Corin), Wilkinson Road, etc.

Warm up: At least 10 minutes, with some drills on the hill to warm up the muscles over the range of movement for the session, i.e. some high knees and strides (15s only)

Efforts :

6x one minute up hill (run first one and note where you get to on one minute – run to that point on all reps)

Recovery – 3 minute jogs

8x 30 seconds up hill (again noting where get to on first effort)

Recovery – 2 minute jogs

Cool down and do some stretches, particularly quads and hip flexors.

Enjoy