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Jan 2015
2:18pm, 26 Jan 2015
238 posts
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snogard
I will have a look, but if I remember correctly, coach has to stand on the side as it is quite complicated. I haven't used it since I was injured a couple of years ago.
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Jan 2015
3:46pm, 26 Jan 2015
8,621 posts
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Wriggling Snake
Last set of hills I did was last Tuesday.
Big warm up, 1 mile jog plus high knees and heel flicks, 1.5 miles in all
Shalow hill, 200m down hill effort, followed by recovery easy pace run of 200m flat, 200m up hill jog(sounds a lot but wait) * 4.
The set off down same hill 200m, 200m flat, up 500m ( last 200m steep), down 300m to starting point. revovery as before * 2
then 4 * 300m up steep hill, 300m downhill jog.
So Kenyan in nature, no stopping over the whole thing.
big warm down.
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Jan 2015
3:46pm, 26 Jan 2015
8,622 posts
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Wriggling Snake
oyes, concentrating on knees and arms uphill
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Jan 2015
9:52am, 27 Jan 2015
8,629 posts
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Wriggling Snake
More hills tonight.
thinking of a pyramid of hills.....
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Jan 2015
10:15am, 27 Jan 2015
10,782 posts
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SODIron © 2002
you could try some hill bounding....10-15s bounding upwards, slow jog down recovery, repeat 'til fatigued.
This session pumps some serious forces through the tendons, ligaments, muscles, joints, so you'll need to make sure the athletes are well warmed up and are experienced/able to handle the load.
Watch closely for fatigue as form is very important in this one...
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Jan 2015
10:16am, 27 Jan 2015
10,783 posts
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SODIron © 2002
you could try some hill bounding....10-15s bounding upwards, slow jog down recovery, repeat 'til fatigued.
This session pumps some serious forces through the tendons, ligaments, muscles, joints, so you'll need to make sure the athletes are well warmed up and are experienced/able to handle the load.
Watch closely for fatigue as form is very important in this one...
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Jan 2015
12:40pm, 27 Jan 2015
239 posts
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snogard
Sorry AL wasn't able to find the session I was thinking of, though I did find a good treadmill session I had forgotten I had......not that helps you
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Jan 2015
12:41pm, 27 Jan 2015
240 posts
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snogard
WS, re comment on blog, I don't think I've ever seen our fast groups do hills either
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Jan 2015
1:20pm, 27 Jan 2015
5,483 posts
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Autumnleaves
All our groups do hills on a three week rotation (in winter there is only one good hill available). I think I know what we're doing tonight. I will let you know how it goes!
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Jan 2015
8:54pm, 27 Jan 2015
8,637 posts
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Wriggling Snake
Very happy with tnight's session, uphill pyramid efforts at 10k pace, classical use the lamps posts :-), Shortest effort 150, longest 400, steep then hill gets shalower,so you can try and pick the pace up at the end,all the while using your arms, very good. Big warm up, warm down was littel sets of down hill fas runs. Excellent. Very Happy.
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