It might be Thursday and we might technically be ‘over the hump’ of the week but this committed crew continued the climb with our hill sprint work this morning!
Further to last week’s advice about mixing up your running sets in How To Spice Up Your Relationship With Running we were back at it again with a slightly different focus than usual. The session started with some tempo intervals to keep building our aerobic and endurance engines and then finished with a gruelling partner challenge on the steepest hill we have around here (and unfortunately, it’s still not that steep…!).
Hill sprints are a great way to add resistance to your runs. You can liken this type of training to weight lifting in the gym: effort + resistance = gains in strength. As with any effective lifting regime, some rest is vital in order to recover for the next round of repetitions and so we were treated to a small portion after each sprint….and following the 10 x squat jumps!
The session was a total leg burner but definitely invigorating to be faced with a new obstacle to overcome. Partnering up and sharing in the pain was also a lot more sociable than those often lonely loops we spend battling between body and mind at the track on Thursdays. Here’s the survivors from our small cohort this morning:
![attachment[1]](https://littleumph.wordpress.com/wp-content/uploads/2018/06/attachment1.jpeg?w=564&h=423)
Asha 🙂
The Session
** Tempo + strength
SET 1: 3 minutes HARD + 60 seconds WALK x 4 reps (HARD should be a fast tempo run – able to just about be sustained for the work duration but still difficult)
ACTIVE REST: Jog to the base of our hill of choice (5 minutes)
SET 2: 12 minute hill AMRAP in pairs (repeat reps, continuously interchanging throughout)
Partner 1: 40m hill sprint + jog back recovery (sprint must be HARD if building running strength is the focus)
Partner 2: 10 x squat jumps + REST until P1 returns and tags to switch
TOTAL: 32 minutes
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