Training Plan Entry
Hill
15 min w/u & 15 min c/d then 3X hill circuit. good knee lift, strong arm swing, uplifted chest & full push-off extension in back leg. 200-400m in length; go up hill with bouncy action & good posture, concentrating on good knee lift & arm swing with “snap” with ankle:
1-Spring up hill
2-Jog until recovered at top
3-Stride down fast but in control
4-Run 3x 150m (approx) strides (sl. faster than fastest aerobic pace) with full jog recovery between. If hill is short, do strides only every 15 min