dirtbags

1st set - 8 x 50/10 (50s hard, 10s rest) 5 mins easy jogging 2nd set - 8x 40/20 (40s hard, 20s rest) 5 mins easy jogging 3rd set - 8 x 30/30 (30s hard, 30s rest)

2 mins hard, 1 min harder, 2 mins easy Repeat x 6

6 x 3 mins hard uphill (jog down recovery) 6 x 20s sprints (walk down recovery)

Hard Uphill x 40s Jog down recovery (usually around 90s) Repeat x 8 Jog around for 5 minutes Repeat the whole set

It has been some time since we did the Alpine Club hills and flats workout! One of my favorites (but let's face it they all are haha) - a mix of hills, flats and descents.

Dirtbags! Andy is down at a coaching conference this week, so I'll be leading tomorrow. Maybe he'

15 mins WU 3 x 3 min hills with jog down recovery 2 x 1km tempo (flat) with short 90s recovery Cool down

The workout will be 5 X (30s easy, 20s moderate, 10s hard) Repeat x 3 sets with jog down recovery between sets.

After a good warm up jog, we will run 4 mins hard uphill, then turn and run 4 mins down. We'll repeat this times 4.

There'll be some flat running, some moderate climbing, and some quick downhill work, so something for everyone!