- Okay today I am on the way to meet pro triathlete
Susie Cheetham for a run session.
She's given me a run location which we're on our way to now
and it appears to be at the bottom of a hill
so I can only imagine it is everyone's favourite, hill reps.
Now I appreciate not everyone has the time to train
like a pro athlete but at least we can take some ideas
and some inspiration from her sessions
and other pro triathlete sessions and implement that into
our own training programme.
So to give you the background on Susie,
she's come from an international running background.
She's since then gone into Ironman racing where she's
had numerous podiums.
So I'm really excited to see what she's got in store
for us today.
(electronic whirring)
Alright thanks so much for inviting me along today Susie.
I can tell it's probably a hill session right?
So what will we actually do?
- Yeah so today's session is, it's an hour and 20 run.
But with eight by two minutes,
well two and a half minutes for me, two minutes for him
up this hill here.
And yeah so I think you're gonna do the main set with me.
- Yeah so it's just getting to the top to the brow
of the hill, turning around,
jogging back down as our recovery.
- Yeah we just, we just go just over the brow of the hill
to the telegram pole. - Okay.
- And yeah and then jog back down as recovery.
- So for today's session we're running just above
our threshold pace.
Each individual rep isn't too bad but put them all together
and it's certainly starts to bite into the second half
of the session.
The effort level is looking to boost our lactate threshold.
However the beauty of hill reps is that they're versatile
and can be tailored in any way that you like.
You could also focus on strength and endurance over a longer
paced hill rep or top end speed over a shorter,
faster hill rep.
(gentle music)
- So I think it's a really good strength hill.
It's, it's very much functional strength
so I do quite a lot of it in the winter
and I sort of keep it top top through the summer.
When I say summer, this is technically an elongated,
a longer season than I would normally have.
I'm extending to Ironman South American Champs
so I'm just trying to keep the fitness from
Kona ticking along so for me I'm back on the hill.
(gentle music)
- As Susie mentions hill reps are a great tool for
improving our strength but also our power.
In fact it's been proven that they're hugely beneficial
in improving our running economy and our form.
Essentially helping to make you a more efficient runner,
meaning you get more from what you put in.
(gentle music)
Another very useful aspect of hill reps
is they're easier on your joints compared to a similar
intensity effort on a flat terrain.
(gentle music)
So how often would you include this kind of session
in your programme?
- In the summer probably once every two weeks.
I sort of, I mix it up with hill reps
and then track as well.
(gentle music)
- Well that was a great session and fantastic to join Susie
for it and it clearly works for her.
And the nice thing with it is it can be easily
adapted to your current fitness or your ability.
Now if you liked this session and the video hit that
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And if you'd like to see Susie's pro bike,
a Cervelo P5X from 2017 just click down here.