A rather predictable progression of this hill training block for Thursday's session. However, it is building these sessions over weeks and months that makes the difference to fitness; a one-off session does very little except establish some muscle soreness the day after. Keep subjecting the muscles to that stress over a number of weeks and months and they adapt and become stronger.
So, same warm-up via Strathaven Rd and Sainsburys to the bottom of the hill at Langlands and then 10 x 50 seconds hill reps, jog down recovery. The extra 10 seconds will be tough but do try to maintain the same pace and the same running form as established over the shorter distances in the past two weeks. Given the amount of traffic there was on that hill last week and given that it will be darker, wear something bright coloured and keep your head up looking for on coming traffic during each rep. Cool down is the reverse of the warm-up.
Do the stretching after the session.
Alan
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