Running Workouts

Hill Sprints Running Speed

Hill Sprints: the key to improving strength, power and running speed

To run fast we need muscles that are strong, powerful and efficient.  And if you’re looking for a time efficient running workout, to develop strength, speed and power, you can’t get much better than hill sprints. Hill sprints are one of the most effective running workouts for building stronger and more powerful muscles. Developing our …

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Downhill Running Training

6 Reasons Why Runners Should Include Downhill Running Training

Downhill running is a skill that’s often overlook. After all, downhill running’s easier so why would you need to train for that? And, if I’m being honest it’s something I’ve sometimes overlooked. But that’s a mistake. In fact, specific downhill running training can be used to boost running performance. Making you a stronger, faster, and …

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Long Hill VO2max Running Intervals

Long Hill Running Intervals: Improve Aerobic Capacity (VO2max) and Muscular Endurance

Long hill intervals combine the training benefits of VO2max running intervals and hill training. They’re similar to the longer intervals that most runners are familiar with – 600, 800 or even 1000m intervals. They’re also run at a similar intensity. There’s just one difference….the additional resistance from running against gravity. They’re a great way to …

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Tempo Hill Interval Training

Tempo Hill Intervals: the best all round endurance hill running session?

If you’re looking for a hill workout to develop aerobic and anaerobic endurance, muscular endurance, fatigue resistance and your lactate threshold, then you can’t get much better than tempo hill intervals. Tempo hill intervals are one of my favourite hill sessions. In fact, they’re my go to hill workout in the build up to key …

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Hill Repeats Running Workouts

Short Hill Repeats: improve strength, running cadence and speed endurance

Short hill repeats are the most common type of hill training used by runners. They’re a very time effective hill running workout for improving running cadence, stride length, efficiency and speed endurance.  Here’s why you should be including short hill repeats in your running training: Develops Running cadence & stride length Increases Muscular strength & power Improves …

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High VO2max Running

Why Athletes with high VO2max should reduce recoveries during interval training

Interval training is a key part of any successful endurance training program, and with good reason. It’s one of the most effective ways to boost aerobic fitness (VO2max), improve health and endurance exercise performance. As you might expect, interval training has received a lot of attention from researchers. And research has been unequivocal. Interval training …

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