Thursday 8th October


This week’s session is my take on Kenyan Hills, there is a You Tube video to watch below which gives a guide to what we will be doing. For those doing the Yorkshire Marathon, just do what you fancy:
The benefits to the session are:
– improved power, speed and endurance
– gets you used to pushing over the top of the hill
– improved confidence to race over cross country and off-road terrain
630pm – Meet at usual place, dynamic warm-up then
640pm – 10 minutes of drills in the Ampitheatre
650pm- KENYAN HILLS
1 x 2 minute session (1 minute recovery )
1 x 3 minute session (1.5 minutes recovery )
1 x 5 minute session (2 minutes recovery )
1 x 4 minute session (1.5 minutes recovery )
1 x 3 minute session
715pm – Core Work
Video guide:
 
Facts:
1) The hill will be about 50 metres (beginner), 75 metres (intermediate), 100 metres (advanced)
2) You run up the hill at about 75-80% effort (YOU DO NOT SPRINT!!!)
3) You run down the hill at about 75-80% effort (again, do not sprint)
For those who have a stopwatch, the times you run up the hill should be constant
Form
Uphill
Run tall, shoulders relaxed, try to lean into the hill from the ankles and not at the waist
Keep your hips slightly forward and try to bound up the hill
Drive the elbows for increased power
Downhill
Keep your body leaning forward, let gravity pull you down, hips foward, stand tall, float over the ground

 

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