Josh Hoey‘s Hill Workout

The workout: 15 x 300m hills

Workout: Three sets of 5 x 300m. Interval rest: Two min jog. Set rest: Five to seven minute walk.

The workout is intended to be difficult but smooth; it should feel comfortably hard at the start. It’s a good idea to begin slower, aiming for 5,000m to 3,000m pace, and pick up the speed later if you feel good–the fatigue will settle in quickly as the workout progresses.

The third rep of each set should be the fastest of the set. Aim for 3,000m to 1,500m pace–it will likely feel like an all-out effort.

Justin Rinaldi – Coach’s Advice

“Be very judicious on the first two reps - don’t try to muscle anything until the third set.” Hoey completed the easier reps in around 50 seconds, and on the faster, all-out reps, clocked 43 to 45 seconds.