| Measurement | Time |
|---|---|
| Recommended Surface | Hills, Off-road |
| Session Type | Standard Intervals |
90 seconds
Description
90 second hill efforts. Best performed on a steady climb (6-7% gradient), avoiding road junctions. Decide how hard you’re going to run these, which will determine the number you do (reptitions) and recovery.
Introductory Variation Example
- Recovery – Walk back down to the start
- Repetitions – Aim for 4 efforts
Intermediate Variation Example
- Recovery – Easy jog back down to the start
- Repetitions – Aim for 8 efforts
Advanced Variation Example
- Recovery – Easy jog back down to the start
- Repetitions – Aim for 14 efforts
Tip. You may need a longer hill for these so consider you may need to travel to find one.
Notes
Warmup
Warm up with 10 – 15 minutes of running, take it easy and don’t worry about pace. Towards the end of your warm up perform 4 x 15 seconds, of 2 x 30 seconds pickups of pace but easy into them. Before you start your session perfrom dynamic stretching.
Cool Down
Cool down up with 10 – 15 minutes of easy running, again don’t worry about pace. The hard work is done! Finish with light stretching.
Short on time?
Not sure you can fit this session in with the time you have? Consider these tips:
- Reduce the warm-up and cool-down. Don’t start this session without warming up though!
- Reduce the number of repetitions and/or rest. Focus on quality over quantity!
