Winter Strength Series: Run

Winter Strength Series: Run

The third instalment in our strength series focuses on the run. This programme includes some hills and some drills to build strength and endurance. Find a long, gradual hill for this session, or use a treadmill if that’s not possible.

Effort Levels are defined here as EL1-5, with EL1 being easy and EL5 being max effort.

Warm up
5 mins EL2
Walking lunges x 20 – focussing on glute activation and nice, tall positioning with engaged core.
2 mins EL2
Walking lunges x 20
2 mins EL2
Walking lunges x 20
2 mins EL2
This should end up at the bottom of a gradual hill with around 500m – 1km of incline. Alternatively, use 4% gradient on a treadmill.

Main Set
4-7 hill repeats at EL4, focussing on glute drive, good use of arms and posture. Jog down. Alternatively aim for 4 x 8 min treadmill repeats on 4%, with 2 mins EL1 after each one.

Recovery
5 mins EL2

As with any programme, do what you can and give yourself extra breaks or shorten if needed. Enjoy!