Thursday Training – Speed session – Pincents Hill

Park at Ikea or Sainsburys

You will be running a 400m loop on the lower section of the hill consisting of 200 m up and 200 m down.

4 min running, 1 min rest – repeat 6 times. I will be blowing a whistle.

On your first run you will place a cone where you get to, then the idea is to match or beat this distance on subsequent reps

Pace is your 10k pace, i.e. the pace you would aim to run an undulating 10k route or race at. The idea is to set a steady pace on the uphill and maintain the same pace on the down – also known as Kenyan Hills.

set will last 30-35 minutes plus a warm up and cool down