Club news

Intervals – Hill Session

April 29, 2020 by Martin Lawrence
Frontpage Article, Headlines, News Specials

[av_textblock size=” font_color=” color=” av-medium-font-size=” av-small-font-size=” av-mini-font-size=” admin_preview_bg=”]
Annette who is a Redway Runners and leads the Thursday 6pm evening intervals session and manages our beginners groups for the club has put this intervals session together

———————————-

See the source image

To complete this session, you will need to find an incline to run up, try and find a good long one so it can accommodate the length of time you can run, be brave, find a steep one.

The aim of this session is to work on the knee lift to aid climbing.

Form required for effective hill running

Run tall, keep your head up

Look forward

Drive your arms forward, think ‘pocket to socket’

Shorten your stride length (trying to ‘climb’ will waste much needed energy)

If you need it, go up on your toes

 

Warm up

Toe walks for 30 seconds, heel walks for 30 seconds

Lunge walks for 60 seconds

Stand upright and swing one leg forwards and backwards for 30 seconds, repeat on other side

March on the spot for 1 minute, pick the knees up.

High knees marching for 1 minute

Drills – all for 1 minute with 30 seconds rest in between

Butt kicks jogging, bring heel up underneath the butt

High knees jogging, use a tall posture and drive the foot down, use running arms

Repeat with high knees running and try and maintain the correct form

High bounds with swinging as opposed to running arms

Session

Run up the hill from the bottom for 1 minute, turn and recover down again (more experienced runners can increase that minute to 2 minutes)

Rest for up to 1 minute.

Repeat the above 4 more times

Try and make each ascend at the same pace, the lap function on the watch may help this.

Cool down

All stretches to be held for 20 seconds

Pretend you are hugging a barrel to stretch out the back

Assume the handcuff position, hands clasped behind your back, to stretch the chest out

Stand tall and reach for the sky!

Stand tall, lean to the left (keep a straight back), then to the right

Step forward and sink down, you should feel the stretch in the back of your calf, change forward leg

Step forward and sit back as if you’re going to sit on a chair, you should feel the stretch down the back of your hamstring, repeat on other leg

Give yourself a huge round of applause for keeping active.

If anyone needs any demonstrations, then please let me know and I can find photos or provide them.

Also let me know if you try this and what you think, this is a typical 6pm interval session so when we’re back come along and give us a try….
[/av_textblock]

Archives

2022
January 2022 (7)February 2022 (4)March 2022 (4)April 2022 (5)May 2022 (7)June 2022 (5)July 2022 (4)August 2022 (2)
2021
January 2021 (2)February 2021 (6)March 2021 (6)April 2021 (4)May 2021 (5)June 2021 (6)July 2021 (5)August 2021 (3)September 2021 (3)October 2021 (5)November 2021 (3)December 2021 (7)
2020
January 2020 (4)February 2020 (1)March 2020 (8)April 2020 (15)May 2020 (11)June 2020 (7)July 2020 (5)August 2020 (2)September 2020 (1)October 2020 (3)November 2020 (3)December 2020 (6)
2019
January 2019 (3)February 2019 (1)March 2019 (4)April 2019 (5)May 2019 (2)June 2019 (2)July 2019 (4)August 2019 (4)September 2019 (3)October 2019 (5)November 2019 (3)December 2019 (5)
2018
January 2018 (5)February 2018 (1)March 2018 (6)April 2018 (5)May 2018 (4)June 2018 (6)July 2018 (5)August 2018 (7)September 2018 (6)October 2018 (8)November 2018 (5)December 2018 (3)
2017
January 2017 (7)February 2017 (5)March 2017 (6)April 2017 (3)May 2017 (4)June 2017 (6)July 2017 (8)August 2017 (6)September 2017 (4)October 2017 (8)November 2017 (5)December 2017 (9)
2016
January 2016 (5)February 2016 (1)March 2016 (6)April 2016 (7)May 2016 (1)June 2016 (5)July 2016 (9)August 2016 (11)September 2016 (8)October 2016 (6)November 2016 (9)December 2016 (6)
2015
January 2015 (6)February 2015 (4)March 2015 (2)April 2015 (12)May 2015 (5)June 2015 (1)July 2015 (5)September 2015 (6)October 2015 (6)November 2015 (7)December 2015 (7)
2014
May 2014 (2)June 2014 (4)July 2014 (2)August 2014 (7)September 2014 (9)October 2014 (4)November 2014 (14)December 2014 (7)