it is new years day, I wouldn't say that I'm feeling a 100%. I'm here in Oslo
I've been here for a couple of weeks visiting family but I want to take you through
this short session that I'm doing today. I don't really feel like doing a long one
there's gonna be a hill sprint session and also I want to tell you about the
goal that I have for this year my big thing that I'm working towards with my
training so after my goal-setting video that I posted a couple of weeks ago I
thought I should tell you guys what I'm training for what my goal is and I've
decided against all my better nature and everything telling me not to then I'm
gonna run an ultra marathon in the mountains 68 kilometers in the Pyrenees
in about six months time and this is massively out of a comfort zone for me
I'm not a runner I don't even really enjoy it but I can pretty much take
anything that I don't like and put it in the mountains and I'm more or less
automatically gonna love it so I mean I love running in the mountains but I just
don't really enjoy running around the city but before we get into the hill
sprint session let's check out some of the terrain I'm gonna be running over in
the buff epic trail. cue stolen b-roll
so yeah super exciting goal. something that I'm really excited to share with
you guys is the training I'm going to be doing leading up to this it is going to
be very different from the stuff that I've done in the past we're going to get
into heart rate training zones we're going to get into recovery from running
and big days lots of mobility work because the more
you run the tighter you get stiffer you get the worse your running form is so
that is some of the stuff that I'm going to be diving into over the next six
months all right time to hit the hill I'll show you what I'm doing for my Hill
sprint training session take you guys to my favorite Hill training session spot
this one is perfect for me because it takes me 10 seconds to get to the top
now sometimes I won't get to the top in ten seconds so I'll stop before I get to
the top of the hill you don't want to go past ten seconds because that means
you're going outside of your anaerobic threshold this is not about working
aerobically it's about doing short very powerful bursts meaning that we're
training your anaerobic system
let's go slow as you need to lay down it that's your breath
I'm really calm down your breathing
as the session goes on it's kind of you need a lot more time to recover so you
can't really set it up like yeah I'm gonna sprint on the minute every
minute because you might be recovered enough time so you've got to base it off
your heart rate or your breath rate and just really almost get down to complete
rest before you start
so your lungs would really be burning and hurting at least by the time you get
to the fifth round or so so you'll notice I'm not even sweating that's
partly because it's two degrees but also because this is not a flog yourself kind
of session. You're putting intensity into short periods and you're getting it done
and that is the beauty of doing this short sharp hill sprint sessions it doesn't
require a massive amount of time you just put the effort in for that short
burst and it's really effective training so that took exactly 20 minutes so did
10 sets of 10 second bursts so that means I'm doing kind of one every two
minutes roughly but I mean I had almost no rest on the first round because I
recovered so quickly but then as you go through these round let's get up to six
seven eight you have to stretch out that rest for a lot longer period so it's a
quick session you don't have to workout for two hours every day I mean later on
when I'm doing my longer sessions I'm going to be rushing here for two hours
everyday probably but this isn't rocket science oh it's nothing sort of
groundbreaking I think just about every marathon training program will have sort
of some sort of he'll spread phase in it and definitely for a trial run or a
mountain run like I'm doing sheíll Sprint's are so so important assholes so
it's like 2:30 in the afternoon the sun's basically setting that's classic
Norway for you in winter the Sun basically comes up and just goes across
the horizon it never really comes up you get like four hours of daylight so you
gotta make the most of it. one thing I will say though even though this is a
short session it's only 20 minutes you want to spend at least that amount of
time you the warm-up so this is a very power
driven very explosive workout and there's a surefire way to get injured if
you haven't prepared your body properly for about 20 minutes beforehand so lots
of dynamic leg swings moving through opening the range of motion of the hips
opening the range of motion of the ankles maybe some slow steady controlled
squats single leg step ups that sort of thing to activate glutes hamstrings
quads glutes needs get those muscles active and ready to go and ready to work
before you demand explosive power from them also doesn't hurt to do a quick 5
minutes or a steady-state run before hand you guys might also be wondering
what I'm going to be doing from a strength training perspective if you
watch the channel you know that I'm a big proponent of strength training
especially when it comes to endurance sports so if you want to check out this
video here I go through some examples of a really good place to start with leg
strength it's total body your weight you don't need any equipment so go and check
that video out if you've got any questions put them in the comments below
if you've got some value out of this video or hit the like button oh and one
more thing you can follow me on Strava because i'm tracking all of the running
workouts that i'm doing that's about all for this video guys thanks for watching
I'll see you on the summit