Hill work out tonight. On paper hill workouts are very simple. Find a long, not too steep hill and run up it for a given length of time. Turn round and walk back down. Repeat however many times it says in the training plan. Tonight it was 90 seconds running uphill, repeated 5 times.
The tricky bit is working out how fast to run up so that you can run all five repeats at about the same pace. 90 seconds is quite a short interval so you don't want to be jogging along admiring the scenery. Neither do you want to be running as if you are sprinting to catch a bus. It gets easier to judge the pace the more times you do it and a bit of technology in the shape of a GPS watch or an app on a smart phone makes it easier to check you're being consistent, but you can do it by feel alone.
It doesn't sound much of a workout but I'm always desperate for my watch to beep so I can turn round and walk back down.
Total distance - 4.85 miles
Elevation gained - 87 metres
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