Friday hills (are my friends)

To make up for the Thursday debacle I decided to get back to hills again. The rest of the Harriers were on a 5 mile slow run so I headed off to the Botley road hills. Its a perfect hill. About 200m -250m one side, gradual climb, and about 100-150m the other but with a steeper incline.

I run up the long side first, jog down the short side, then sprint up the short and down the long. That's one set

Target was to run for 20 minutes. Managed 4 sets in 17 minutes which was plenty. Averaging 32 seconds up the long side and about 21 up the short.
This is a really intense session, but very high value. There aren't many 17 minute runs you can do that give you so much benefit.
The purpose of the session is speed endurance (fast running under load) but it can be easily adapted to be pure speed (fewer reps, longer recovery) or pure endurance (more reps, slower speed, shorter recovery)