This is our final workout in the series of short-fast hill reps designed to give us the physical and mental tools to love running hills. On this occasion we use the hills as a stimulus to create great running technique and power before doing short bursts of tempo running. WHAT? HOW TO LOVE HILLS: PART[…]
Want to get faster? Get stronger? Run smoother? Hills are the answer to many of these questions and this week continue our series of quality-over-quantity hill reps where mastery is the goal, not exhaustion. WHAT? HOW TO LOVE HILLS: PART 2 3 sets of: 15, 30 & 45-second uphill efforts (w/ respective effort levels of[…]
By Hayden Shearman A hill session cranks up a couple of key training stress dials. And, as we all know, we should recover as hard as we train, so how in particular should we recover from a challenging hill session? Easy, flat active recovery running. After a demanding hill session you’ll want to switch the[…]
For the next four weeks it’s all about “more hills, more thrills”! But don’t worry, we’re easing you into it with this mixed session of hill strides and 1k reps. WHAT? Hills & Reps 3 sets of: 2x 15sec uphill strides 1k @ your 5k race pace 3-4mins recovery jogs between sets Terrain: Moderately steep,[…]
By Hayden Shearman Many of us avoid hills like the plague. But hidden amidst the slog and grind of running uphill are all sorts of rewards for the runner, including fitness and the most epic scenery a runner can find. So, here are five tips to help you enjoy hills as much as possible. 1)[…]
It’s the second week of month-long attack of the hills throughout October and this week coupling the hill efforts with some tempo runs. WHAT? 2 sets of: 3x30s uphill strides (jog back down for recovery) 10min tempo run @ lactate threshold pace Recovery: 4min recovery jog between the two sets. Terrain: Moderate hill next to[…]
With a new month comes a new focus on hills. Oh yeah!!! But don’t be freaked out, we’re going to ease you in with a nice taster, mixed workout this week. WHAT? 4 sets of this: – 30sec hill strides – jog back down – 3min @ 10k race pace – 2min recovery jog Terrain:[…]
By Hayden Shearman Hills add another dimension to your training that can lead to injury if you’re not careful about recovering properly. Here are four tips to make sure you’re banking away the savings from a great hill session. 48 Hours Easy … At Least! The absolute key to recovering from any hard running[…]
Matt Baxter is the New Zealand record holder in the 5000m indoors and World Cross Country represented. He’s a beast of a runner and this week presents a VERY MEATY workout in the hills. Matt Baxter’s Hill Reps 4x800m Hill Reps @ 10k, 5k, 3k & Mile Race Efforts 4x200m Hill Reps Fast Jog back[…]
By Hayden Shearman // As of Wednesday 25 January we are only 100 days to go to the Lion Foundation Rotorua Marathon. In other words, it’s action time. So here’s a heads up timeline of where you want to be and when: 100 Days: Go Shopping Now is the time to whip out that[…]