Speed Development: Kenyan Hills 27th February 7.30pm

One of our regular, and well loved sessions this week.

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 the main part of the session which will last around 30 minutes.

For this Kenyan Hills Session you’ll be working on maintaining the same pace/time on both the uphill & downhill sections – the downhill section not being the usual traditional jog back recovery.

However, as you will be doing both up and down sections in the same time/pace, then it will feel easier on the way down.

So, the goal of the session is to run uphill followed immediately by returning over the same section downhill and at the same pace & time. If it takes you 1m 30s to run up, then the aim is for you to take  the same 1m 30s to run down.

Pace guidance is roughly tempo pace. This should feel tough on the way up, and easier on the way down so in effect is your recovery.  Please though bear in mind your pacing may need to be adjusted if you are racing at the weekend and/or completing long runs.

The route is up Spa Road from the bottom of the path opposite Asda to where it flattens out at the overpass where you will turn back for the downhill and then go again.

We will do the session in blocks of 2, so up, down, up, down, followed by a 2 minute static recovery. Then  repeat these blocks until approx 30 minutes has elapsed.

This is not really one to pre-program on your watches but is fine for manually using the lap button between reps.

James and I look forward to seeing you on Thursday.

Ian

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