Club news

Intervals – Hill Session

April 29, 2020 by Martin Lawrence
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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


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….