Thursday Speed Development – 12 January – Kenyan Hills

10 January 2023 - By David Jobling

Thursday Speed Development this week is a Kenyan Hills session, a great speed and strength workout and ideal for anyone with a marathon (or longer) on the horizon and on a training plan.

7.30pm meet, next to grassy area at Spa Road/Highfields Road junction.

Please do a 1-2 mile warm up jog beforehand,

After session brief and warm up drills, the session main part will last approx 30 minutes.

It is a session we’ve put on a number of times before and we’ll be using a similar format so many members will be familiar with it.

For anyone who hasn’t done one of these sessions or needs a reminder then please see further session information at bottom of this post.

Beth and I look forward to meeting up with everyone on Thursday. DJ

 

 

Further session information
The main difference between a Kenyan Hills and a normal hill session is that you’ll be working on maintaining the same pace/time on both the uphill & downhill sections – the downhill section isn’t used as a traditional jog back recovery BUT if you’re doing both sections in the same time or at the same pace then it should feel a little easier on the way down.

We tend to do this session in blocks of roughly 1 mile comprised of 2 uphills & 2 downhills followed by 2 minute static recovery and then repeat these blocks until approx 30 minutes has flown by – the hill section we use is pretty much 0.25/6 of a mile.

We’ll run through the structure and pacing beforehand.

It’s a session best suited to the lap button for time/pace guidance on the night and review afterwards.