As we are in the middle of our racing and training now, it’s good to alter the type of training and the terrain you run on. A great way to improve your leg strength and your speed is hill training and this is a great time of year to introduce this type of session into your programme as we move into the winter.
- look for a gradual gradient, one that isn’t too steep, around 600 - 800 m long. (this should take 2min 30sec to 3mins)
- you should aim to do 8-12 reps with a jog back down recovery
- you need to focus on a high knee lift and pumping the arms, this is not so much about your speed when running up the hills. You are looking to drive hard to the top, when you reach the top you want to sprint on the flat for 50 metres.
This type of session will help you maintain your form as you tire and help strengthen your legs. It’s definitely worth it!