INCLINES #1 – SHORT HILL SPRINT
Category: Running
Choose a fairly steep hill about 1km or 2km from the meeting place. It does not have to be a long hill as this workout is a drill for developing speed and performance through the phosphate energy pathway.
Running up and down a hill in itself can be rather tedious, so breaking it down into manageable chunks and having longer rest periods for recovery affords you time to educate clients, get to know them better or just have fun and banter and develop your coaching style.
Look for opportunities to coach participants and improve their technique. Some cue points to focus on: "High hips, high knees", "Run tall" (not leaning into the hill), "Pump arms"
Drill #1
6 sets of 6 second sprints. Sprint 6s, rest for 20s. Total drill time 3 mins Walk back down the hill as active recovery after each one.
Drill #2
8 sets of 8 second sprints. Sprint 8s, rest for 40s. Total drill time 6 1/2 mins
Drill #3
10 sets of 10 second sprints. Sprint 10s, rest for 60s. Total drill time 12 mins
Total workout time 20mins + 10mins jog to hill and back = 40mins
