Thursday Speed Development: Variable-Intensity Hill Loops

9 November 2026 - By Graham Eyre

This Thursday we’re combining continuous running with controlled hill efforts, using two different loops around Chelmer Road, Cromwell Way and Armond Road.

The focus is on varying your effort according to the terrain, rather than trying to maintain a constant pace.

The session:

We’ll split into two groups, each starting on a different loop.

• Downhill: RPE 3–5, relaxed and controlled.
• Flat: RPE 5–7, gradually increasing the effort.
• Uphill: RPE 7–8, strong, purposeful running.

We’ll run for 15 minutes, take approximately 2 minutes’ recovery, then swap loops for another 15 minutes.

The two routes offer slightly different hill profiles, but the principle remains the same: recover on the downhill, build on the flat and work hard on the climb.

Faster runners may complete more laps, but everyone works to their own level of effort. It’s about how hard you’re working, not how fast you’re running.

30 minutes of continuous, variable-intensity running with the hills providing the challenge.

Karen and I look forward to seeing you Thursday!
Graham

ps. unless some smart arse tells me differently this is a lap button session not FS 😂