Sunday, August 18, 2013


Although hill sprints will continue to be a key part of this training cycle, we must also include the longer version of this stimulus - hill intervals.  Hill intervals are longer than sprints on a shallower incline (4-6%).  Sprints develop strength and intervals develop speed.  Both are good for injury prone runners - especially for athletes with sprinting related injuries.

Monday Workout

6 x 300 meters

Start your intervals after our standard warm with perceived exertion strides.  Your pace should be fast (85-92%) but, not a sprint.  I typically run my 300m hill intervals at a pace range that is 4-5 seconds slower than my 300m track intervals.  Time each repetition to make sure you are consistent for all 6 rounds.  

Recovery 300m jog back to the start for recovery

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