18th January – Kenyan Hills

14 January 2024 - By Maxine Leech

This week we have a firm favourite for our speed development session…Kenyan hills.

Please meet at 7.30pm, having done a warm up jog, at the junction of Spa Road/Highfields Road/Asda where we’ll do a few dynamic stretches and warm up drills before kicking off the main part of the session which will last around 30 minutes.

The goal of the session is to run uphill efforts followed immediately by the same distance section downhill at the same pace & time. So if it takes you 2 mins to run up, it should take you 2 mins to run down.

Pace guidance is roughly tempo pace.  This should feel tough on the way up, but a little easier on the way down (acting as your recovery).

You will run the uphill effort all the way up Spa Road to where it flattens out at the overpass where you will turn back for the downhill recovery and then go again.
1 rep will be up and down and we will run 2 consecutive reps at a time, following by 2 minutes rest, which will look something like this:
* Up
* Down
* Up
* Down
* 2 mins rest
Repeat until 30 minutes is up!
This is not really one to pre-program but is fine for manually using the lap button between reps and reviewing afterwards.
Please be mindful of other footpath users and do please keep to the left when running to avoid oncoming runners.

We will see you on Thursday,
Max and Jodee