Speed Development: Kenyan Hills Thursday 26th 7.30pm

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.

On what’s known as a 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, if you’re doing both sections in the same time or at the same pace, then by default it will feel a little easier on the way down.

So, the goal of the session is to run uphill followed immediately by the same distance section downhill at the same pace & time. If it takes you 1m 50s to run up, it should take you 1m 50s to run down. Simples 

Pace guidance is roughly tempo pace. This should feel tough on the way up, but easier on the way down so in effect is your recovery.

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.

Please aim to do this session in blocks of 2 uphill’s & 2 downhills followed by the 2 minute static recovery and then repeat these blocks until approx 30 minutes has elapsed.

This is not really one to pre-program but is fine for manually using the lap button between reps and reviewing afterwards.

Graham and I look forward to seeing you on Thursday.

Ian

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