Thursday 9th July Speed Development – Pyramid Hills

8 July 2020 - By Scott Darney

Hill work is speed work in disguise!

Everyone loves hills so this week is a hill session which I believe we have done before in different formats. Hill sessions are an excellent workout for speed, strength, confidence, and mental endurance.

To begin with, you will need to find a fairly large hill. I have put some suggestions at the bottom but feel free to suggest some more hills in the facebook post or in the comments below.

You will do a pyramid of efforts starting with 30s hard up, then 60s hard up, then 90s hard up, then 60s hard up, finihsing on 30s hard up.
Your recovery will be a slow jog back down to the start. Try and jog your recovery rather than walk as otherwise this will extend the session but if you have to, then feel free to walk.

This session is again very flexible and can be adapted to suit your current fitness level as per below, with Session 1 being the easiest and Session 5 being the hardest.

I am estimating that Session 1 & 2 will take you 25-30 minutes to complete and Session 5 could take up to 45 minutes.

Session 1:

  • 1 set of 30/60/90/60/30
  • 2 minute rest
  • 1 set of 30/60/90/60/30

Session 2:

(No rest between sets)

  • 2 sets of 30/60/90/60/30

Session 3:

  • 1 set of 30/60/90/60/30
  • 1 minute rest
  • 1 set of 30/60/30
  • 1 minute rest
  • 1 set of 30/60/90/60/30

Session 4:

(No rest between sets)

  • 1 set of 30/60/90/60/30
  • 1 set of 30/60/30
  • 1 set of 30/60/90/60/30

Session 5:

(No rest between sets)

  • 3 sets of 30/60/90/60/30

 

Things to consider:

Be sure to perform a 1-2 mile warm up and cool down along with post workout stretches.
You do not have to run this on the road, this can be run on trail or grass too.
If you do not have a hill or you have a hill but it’s not long enough then use as much of a hill as you can use and try and make it an undulating effort that isn’t flat.

As always feel free to leave feedback in the comments below this article and on the facebook post.

Enjoy!

Scott

 

Hill Suggestions:
Witham – Spa Road
Little Braxted – Little Braxted Lane
Wickham Bishops – Station Road
Maldon – Market Hill

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