We are switching back to Hill Reps for the next 6 weeks. Meet at the B & B Rugby Clubhouse ( after the Str & Cond session) we’ll then head off to a suitable location (road). High viz/reflective or light coloured tops please and you may find a head torch useful for the jog from / back to the Rugby Club.
Please RSVP to this Event for numbers, and if you are a Member get yourself a Quarterly training pass for £9 for Tue & Thu sessions from B&B Rugby Club – for three months (see Store / Shop).
Hill work is a key tool for building running strength. Running on inclines forces your muscles to work harder with each step; as you grow stronger, your stride becomes more efficient and your speed improves, to the benefit of all your running – hills or flat.

Full details of the planned sessions are attached – see under Files. The session may be amended to suit the particular group and conditions on the night.

If you have not done any ‘hill’ work recently you can still join in at a lower pace – ask one of the leaders or coaches for advice. Any changes in your running pace or distance should be introduced gradually so your body has time to adjust and to reduce the risk of strains or injury.
For anyone wondering about speed intervals or hill reps, your short term choice depends on your immediate running goals – the speed intervals would probably benefit your performance in a flat 5-10k race, whereas the hill reps will help prepare you for cross country events or any race with hills, as well as a general improvement in running strength, efficiency and speed.
Longer term everyone can benefit from a mix of speed and hill work so the plan is to alternate 6-7 week blocks of training.
Speed work helps you step your running to that next level, developing your muscle and aerobic capability to run faster, and letting your body get accustomed to that higher work level and faster run speed. It may feel out of your comfort zone to begin with but with practice and repetition it becomes your comfort zone.
Hill work develops more muscle power and elasticity as you use more of your muscle fibres in all your leg muscles. Your calf muscles contract more quickly, your quad (front thigh) power improves from a higher knee lift, and your gluts (bottom) get stronger from a stronger push off. All these will benefit all your running – flat or hills.
Cost £1.00 Members, £2 guests.

Queries to beckyweight@btinternet.com.