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The Hatch End Triathlon 11th May 2008

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Running Hill Repeat Session

This is a hard running set done to develop top end speed and improve climbing ability.

There is no point in continuing sprinting up hill when an athletes ability to complete the distance at a sufficiently fast pace - so stop when it is more than 110% of the first sprint speed. 
Activity/Practices Special Points Time
Warm Up: 
3 Laps (1200mtr)

Drills Hopp to stop (2 still each foot 2 moving forward each foot)

Fast Feet

Drive off Back Foot

Stretches
Talking pace to Working Pace - Slowly raise the level of work so you warm muscles.
Balance after 5 then again at 10


Little Steps as Fast as Possible Lift Foot Don't Plant Foot Drive Arms Very Fast Lean Forward To increase Speed 

Moon Jump forward Really Drive off the Back foot Drive Arms Forward really strongly
Quads, Calves, Hams

 15:00
Main Theme:     
Run to base of Hill
(Hill should be 100 to 200mtrs)	

Hill Repeats - Timed 
Repeat untill not able	
to keep 110% of first time
Talking Pace 

All must be maximum effort			
Drive with arms and run past timing			
point slowing up to round about
Repeat after 3 x Sprint Time as Rest
 25:00
Warm Down     
Talking pace back to base

Stretches
Must be recovery run

Calf, Chest, Shoulder, Tricep
Quads, Hams

 10:00
 

 Total

 50:00