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Uphill Speed: Power For The Fells
James Gray
OMM’s Workout Wednesday heads out for some speedwork with a difference. Sam & James take us through a big hill rep workout on some handy tracks close to OMM Towers. Inspired by Norwegian 1500m Champ Jakob Ingebrigtsen, this is a daunting session that should be the hardest workout of the week.
This is a hard workout designed to work that uphill speed and build strength and resilience for racing and hilly challenges.
20 x 40 sec hills
Warm Up 15 – 20 minutes easy jog:
Just get the body moving and heart rate elevated
10 x 40 second hills:
Working at around 80-85% effort for the full 40 seconds on a slope of around 4 – 8% incline. Not so steep you can give it full gas. Jog back down to recover then immediate turnaround for the next rep.
5 minutes easy jog
Shake out and recover, move on to a different part of the incline if you like, alter the gradient slightly etc.
10 x 40 second hills
Working at around 80-85% effort for the full 40 seconds, same as before.
Cool Down 15 – 20 minutes easy jog
Job done, time for a cuppa
*OMM is not a qualified coach but we do run quite a bit and these kind of workouts seem to work for us! Do not attempt a hard session if you do not already have a good training base. If you are new to running or are just building mileage back up, concentrate on lots of steady and easy runs rather than pushing pace in a session.
OMM’s Workout Wednesday heads out for some speedwork with a difference. Sam & James take us through a big hill rep workout on some handy tracks close to OMM Towers. Inspired by Norwegian 1500m Champ Jakob Ingebrigtsen, this is a daunting session that should be the hardest workout of the week.
This is a hard workout designed to work that uphill speed and build strength and resilience for racing and hilly challenges.
20 x 40 sec hills
Warm Up 15 – 20 minutes easy jog:
Just get the body moving and heart rate elevated
10 x 40 second hills:
Working at around 80-85% effort for the full 40 seconds on a slope of around 4 – 8% incline. Not so steep you can give it full gas. Jog back down to recover then immediate turnaround for the next rep.
5 minutes easy jog
Shake out and recover, move on to a different part of the incline if you like, alter the gradient slightly etc.
10 x 40 second hills
Working at around 80-85% effort for the full 40 seconds, same as before.
Cool Down 15 – 20 minutes easy jog
Job done, time for a cuppa
*OMM is not a qualified coach but we do run quite a bit and these kind of workouts seem to work for us! Do not attempt a hard session if you do not already have a good training base. If you are new to running or are just building mileage back up, concentrate on lots of steady and easy runs rather than pushing pace in a session.
James is head of hashtags and filters here at OMM and when not down the hashtag mines, he competes in the occasional fell race for Bowland Fell Runners and in some ultra events further afield. His favourite race is Lakeside Gummers How and he continues his campaign to get Scrumbling (run-scrambling) into the Olympics.
James is head of hashtags and filters here at OMM and when not down the hashtag mines, he competes in the occasional fell race for Bowland Fell Runners and in some ultra events further afield. His favourite race is Lakeside Gummers How and he continues his campaign to get Scrumbling (run-scrambling) into the Olympics.
If you have a story to tell, whether it’s from the OMM, another race or challenge or just how you use our kit, get in touch! Just pop an email to james@team-ark.com and who knows, you might just earn yourself some free kit!