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
