Our hill running Goodgymmers were fortunate to avoid the potential rain showers, and joined Coach in Running Fitness Simon on a glorious Autumnal evening (clear skies, big moon!). Setting off from The Pembroke Castle, Alefiyah, Antonio and Sarah ran together to the bottom of Primrose Hill (near "The Trim Trail" calisthenics park), meeting Cloud on route.

We began with a dynamic warm-up together to get the blood pumping, focusing on specific functional arm and leg cycles. And then we engaged with strides on a slight slope (easy pace to max velocity over 100m) with 3 reps up, 3 reps down.

Before starting our two main sessions, Simon asked our team to pair up for an arm drive demonstration. The connection between arm movement and leg rotation is essential for regulating pace and for changing cadence. Pumping arms as "levers" can be really efficient for climbing slopes!

First up, we ran 6 x 10 sec hill sprints, aiming for 80% max effort throughout, up the long steep approach to the Primrose Hill view point. Easy recovery jogs back down.

And to finish off the evening, we paired up into teams, and ran relay laps of a triangular course near Kingly Court, with an incline and decline on each circuit. 6 laps total, 3 laps per participant, with full recovery after each effort. Top cheer squad, as expected from our Red Thunder crew! Great job everyone!

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Next Met League cross country fixture

Wormwood Scrubs, Saturday 11th November, 12 .45pm onwards

https://www.goodgym.org/happenings/met-league-cross-country-wormwood-scrubs-de82f7a1-4676-41ea-8d65-e6014ff33989

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Next hill training session with Coach Simon!

Friday 24th November, 6.30pm, Pembroke Castle pub

https://www.goodgym.org/happenings/gg-race-team-met-league-hill-training-session-november