This week we head for the hills - think of it a bit like weightlifting for runners - it builds essential strength to give you a stronger running core to work from. This is particularly important right now with little competition. It is all too easy to just go out for a gentle jog.
So, after a 10-15- minute warm-up incorporating six 100m strides, do eight to 12 repeats of a gradual hill.
Progress from a moderate effort lasting 1:45-1:50 to a hard effort of 1:30-1:35. Between each repeat, jog down the hill for 2:30-3:30. Finally, warm down for 10-15 minutes.
The jog down and rest is just as important as the effort so do not cut it short.
We have used Roman Road, Old Eign Hill - but obviously anywhere will do. Try it on the trails or in the woods for the extra effort. Enjoy and let us know how you get on.