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Hill Running


Perceived Effort: Moderate to Hard

Aerobic Zone: Middle to Top End

Although it isn’t essential to include hills in a running program, I believe it is one of the 3 key elements of any balanced running program.  (If your calves can’t cope with the load from hills, then it is best that you concentrate on developing aerobic strength through longer mid week runs.

Hills no matter how you run them, elevate your heart rate, develop muscular strength in your legs and help your running form.

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The Long Run

Perceived Effort: Easy/ Moderate

Aerobic Zone: Low to Middle

Long runs are the backbone to any distance runners program.  The RK POD programs are no different.  Long runs should be run at your Long Run Pace according to the Training Zones Chart (link).  This means easy.

These sessions are run in the easy to middle aerobic zones.

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