We had a rethink at Broughton Runners and decided that we would try out using the same set of three sessions over the summer, repeating the sessions twice over six weeks, following these with our hilly time trial. Our aims were to simplify our planning; to focus on three key aspects of training and to ensure that the runners get a hard session each time they come.
Session 1 – Long, continuous hills
The session is 3 x 4 x 1′ up 70% 1′ down (same pace) [2′ rest] using a steady, long climb.
The runners have a cone each on the first rep, which they drop when the whistle blows after 1′. They then run back down to the start aiming to be there when the whistle goes for the start of the next rep. This is the same pace up and down.
The coaching points are to encourage reasonable pacing; high cadence, short strides; use the arms to control cadence.
Session 2 – Short hill sprints
The session is 4 x 3 x 10″ up (85%) 50″ down [2′ rest] using a short, steep climb.
The runners have two cones each on the first rep. They start at the first cone which they drop when the whistle blows after 10′. They then walk back down to the start aiming to be there when the whistle goes for the start of the next rep. This allows a reasonable, but not complete, recovery. They aim to reach their top cone each time.
The coaching points are to encourage high cadence, short strides; high knee drive; use the arms to control cadence.
Session 3 – Long flat new intervals
The session is 3 x 3 x 2′ (70%) 1′ (50%) [4′ rest] using a flat circuit.
Simply start when the whistle goes, slow to 50% next whistle, back up to 70% on subsequent whistle. Finish set with 1′ at 50% before walking back to recover.
The coaching points are to encourage sensible pacing; good basic upright body position; high cadence; use the arms to control cadence.