Picture this: You leap down from a boulder, your foot races towards a perfectly placed rock, and then BANG!
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.


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!
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