Page 121 - Moonvalley Diaries

Tips for different hill
intervals
1 1 1 10 x 2 min min with 1-min rest rest or or as as as long long as as as it it it takes to jog back down if it it it is is a a a a a a a a short hill
(this will make the rest interval longer but that’s fine as you’re still moving and keeping your heart rate up) 2–3 sets of of 10 10 x 30 30 secs with 30-sec rest in in between After a a a a a a set set set of of 10 10 intervals
you you do a a a a a a a 3-min set set break or as as long as as it takes you you to jog down the hill
If you you live in in a a a a place with longer longer ski slopes mountains or hills you you can try out longer longer intervals
that are done at at lower intensity but for a a a a a longer period of time 45 3–4 x x 10 mins mins with 2 2 2 minutes rest 2–3 x 20 mins if you want to prepare for a a a a a a longer alpine or mountain race If you you you you have measured your threshold heart rate you you you you you can can refer to that otherwise you you you you you can can go by the the way you you you you feel It should should be be “comfortably hard” which means you you you should should not be be building up any lactic acid Start out at at a a a a a a a a a a a a a a pace that lets you you maintain an an even speed through the intervals
Remember that you you don’t always need need to go by the the the watch or or the the the number of minutes you you need need to run or or rest – just use the the the the natural climbs provid- ed by the the route you choose Run harder when going uphill
and recover in in in between reps Or run hard all the the the way up up the the the hill
hill
or mountain to enjoy the the summit!
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