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Hill
15minute warm up
8 - 10 reps of 35 seconds up and jog back down
10 min cool downIntervals
15min warm up
12 x one minute on (say 5k pace) one minute recover (ideally jog it but walk)
10 min cool down- with this one you can try 4 x 3 minute intervals with 1 minute rest and 4 x 1 minute intervals at faster pace with 1 minute rest.
Progression
10 mins @ 5k pace + 30%
10mins @ 5k pace + 15%
10 mins @ 5k pace
Cool down 5 mins- with this one you can change the times so that you extend the faster ranges
- you can reduce to 2 longer blocks of 20 mins.
- with this one you can try 4 x 3 minute intervals with 1 minute rest and 4 x 1 minute intervals at faster pace with 1 minute rest.
Tenderloin
I don't do enough workouts that tickle the anaerobic side of things.
I run long hills. Is it as simple as working in one session a week of hard effort short hill intervals?
Any tips for a good type of workout to start off with?