08/10/2026
From the guy who was running at the back of the pack to running at the front of the pack this is what some of my key sessions looked like…
1) 3x7x300m (rest 45s/rest 3 min)
Aim: fast turn over of the legs. Effort not long enough to gas you out and put your heart rate too high turning the session into a different stimulus. Enough sets and reps to build some good volume. Little rest inbetween reps to get good conditioning & long enough rest inbetween sets to keep the quality of the session.
2) 8-10x12-15s hills sprint + 8-10x20-30s stride (slow jog back to start 60-90s)
Aim: Either side of hill & stride is a longer easy run pace of 20ish minutes, sandwiching hills & strides in the middle. This is an aerobic run, never entering threshold. The efforts are short, building muscular power in your running stride so when you run back at threshold efforts your legs get the… (more bouncy feel) it’s like Plyometric training. Just outside during a run.
3) Kenyan hills 3-5x4-6 min (rest 90s-min)
Aim: During a 4-6 min effort you run a circuit of vertical, flats & descents. Work hard on vert, control tempo on flat & recovery but still moving well on down.
This works a range of running muscles due to changing direction & elements of gradient. Ideally we want these ran on either trails, grass or even harder sand dunes.
With Hyrox being very lower body dominant this type of session is key to help with running on legs that are fatigued. It also helps with your heart rate and breathing as you go through different efforts through out the Kenyan hill.
Up hill you shorten your stride pump your knees heighten your breathing. Flat you open your stride up control your breathing back down. Down hill you run fast while catching even more recovery but all while still running at decent speed.
All these runs are complimented with 40-50 min steady runs 1-2 times a week which is slightly faster than easy, for me they sit around 4:40 pace. There are also longer easy runs at 50-70 mins around 5:10-5:30 pace.
Thanks to from for coaching me, mentoring me and being a great person in my corner to bounce off.
