EPC Tips - Polish Off Your Run Power

Oct. 2, 2014

Polish off your run power with this great session as you head towards your season finale event...

There is a reason running hill repeats are a staple in most training programs; they build strength, power and economy. And if your goal race has any hills in it, then you'll be better prepared for it with hill repeats. The main set of this session incorporates fast running on both hills and flats. On the first set of hills you want to run them hard and jog back down the hill each time for recovery. On the second set of hills you want to attack them with everything you've got! Sprint these hills as hard as you can and then walk back down the hill for recovery. The flat fast running following each of the hill segments should be run at your race pace effort (tempo/threshold). When all said and done this adds up to a hefty chunk of effort so make sure you're rested and ready for this session.

WARM-UP: 5:00 Dynamic Warm-Up
5-15:00 easy run
4x[0:15 strides, 0:45 walk]
1:00 walk

MAIN SET: 5-6x[1:30 UPHILL hard run, jog down recovery]
1x[5:00 FLAT fast run]
3:00 walk
5-6x[0:30 UPHILL all-out run, walk down recovery]
1x[5:00 FLAT fast run]

WARM-DOWN: 2:00 walk
5-10:00 easy run
3:00 walk

(45-75 minutes total workout time)

The ‘Workouts of the Week’ are brought to you by coach, Cody Waite. You can find this workout, and others like it for the swim, bike and run, by joining his Group Coaching programs for 2014.

EPC Tips