This session takes place on School hill, is suitable for all abilities of runner and focuses on leg turnover (cadence). Starting from the centre point of the hill following a warm up there is a fast effort driving to the top of the hill followed by a turn and easy, active recovery jog back to the centre where you will gather speed and go flat out to the base of the hill maintaining a fast cadence. Downhill running is excellent for developing fast leg speed. Turning at the base of the hill and then walk or very easy light jog (but maintain a 170 – 190 cadence in the jog with small strides) then speed up in the centre point to repeat the fast upper section. This whole cycle will be repeated 10 times followed by an easy recover jog back to the club.
