This Week’s Sessions: Hills, Speed & Endurance
This week’s training focuses on developing strength, speed, and race-readiness with a mix of hill efforts, 400m intervals, tempo blocks, and short sprints. Each session targets a different aspect of your running, from building endurance on inclines to sharpening speed and improving pacing over distance.
Whether you're chasing a PB or building consistency, these sessions will help you push with purpose and recover with intention.
Uphill Endurance Intervals
Focus: This session builds aerobic strength and endurance while reinforcing proper running form under resistance. Uphill intervals strengthen key muscle groups, improve heart and lung capacity, and reduce impact compared to flat sessions.
400m Speed Repeats
Focus: A classic interval session for speed and pacing control. These fast bursts improve leg turnover, VO₂ max, and your ability to tolerate discomfort — great for race prep or boosting top-end speed.
Tempo Blocks
Focus: Designed to improve your tempo running and threshold endurance. These longer efforts at a steady pace help you maintain speed efficiently over time, teaching your body to buffer fatigue while holding form.
Short Hill Sprints
Focus: This high-intensity session develops explosive strength, speed, and running economy. Sprinting uphill reduces joint stress while sharpening acceleration, form, and power under fatigue.