Tonight will be the standard hill / speed session – School hills. Make sure you bring a stopwatch to measure you progress. This is our baseline session. The average time of your repeat efforts is your baseline progression marker. Meet at 7pm at the club.
Optimally 8 repeats from the base to summit of School hill. Hard effort up the hill at 85 – 90% effort. Easy, active recovery run downhill (should take the same time to run down as run up).
You can do more but decide that before you start.
If your form collapses (or you do) then stop. I would prefer 6 repeat efforts of good quality. At the end of the run we will do some running specific strength training.
We will warm up running down from the club to the hill plus some drills to get your muscles ready and cool down with a nice easy run back.
