Some hill and speed sessions for you courtesy of Mara Yamauchi

Why is strength training beneficial for runners?
18th July 2019

Some hill and speed sessions for you courtesy of Mara Yamauchi

Cross Country - you could use the hills and fields and path next to Leisure centre or similar)Warm up - jog and dynamic stretches, drills. The session is then divided into 4 with squats, squat jumps or split-squat jumps in between each set, but you can use push-ups, burpees or other exercises but do 2 exercises, 8 of each between each section with no rest between sections. (For dynamic warm ups and drills - see separate blog). 1)Long hills hard (300 metres), jog back down up to x 8. 2)Circuit (approx 4-600m on grass flat fast)(no rest) - 6 . 3)Short hills, jog back down, 150 m, x 6. 4) *Short sprints approx 50m x 8 with 8 seconds between each from when last person finishes* no of reps can vary according to length of hill/circuit and ability but I recommend minimum of 2, max 8. Mara's session had us doing 8 hills and 6 circuits! And don't forget the exercises between each section - Warm down - jog and static stretching

Track session ( or fall road) Warm up - jog and dynamic stretches, drills. Main session: 800m x 2; 600m x 2 (both 5km pace approx); 400m x 2; 200m x 2 (both max effort). 200m jog between everything.Longer session: add 1000m to start. Shorter session 1: drop 1 x 800m and 1 x 600m.Shorter sesison 2: drop 1 of everythingWarm down - jog and static stretching

Hill Session - Warm up - jog and dynamic stretches, drills then : Long hills (400m)Medium hills (200m)Short hills (80m)Main session: 1,3,5 Hard session: 2,4,6 Lighter session: 1,2,3 8 At a pace you can complete the session but all working hard up, easy jog back down Warm down - jog and static stretching