This week we will be doing Kenyan hills (Heswall adaptation). Three efforts of 10 minutes each running up Delavor Road one way and then down the opposite side retaining the pace downhill. This uses interval theory with the training adaptation taking place in the downhill effort by training the body to convert the lactate developed in the uphill effort into usable energy in the downhill. You could do between 2 and 4 up and down hill efforts in each 10 minute effort. Between each 10 minute effort there will be a 2 – 3 minute passive recovery.