Training

Tuesday 7:55pm Meadows Intervals, organised by former Olympic athlete and Interløpers member Martin Hyman.

Thursday 6:45pm Holyrood Park Hill Intervals, organised by the UK’s former number one orienteer Dave Godfree.

My suggestions for hills on Thursday evenings between now and Christmas are as follows:

1st week of month, sets of 3 times (45 seconds up + 15 seconds jog).
October: 5 sets; November: 6 sets; December: 7 sets

2nd week of month, Scotia lop-sided pyramids, reducing number of 60 second intervals with jog between sets
October: 4,3,2,1; November: 5,4,3,2,1; December: 6,5,4,3,2,1

3rd week of month: pyramids of 30 seconds, 60s, 90s, 60s, 30s
September: 2; October: 3; November: 4; December: 5

4th week of month: 60 second hills
September: 10; October: 14; November: 16; December: 18

5th week fo month: 30 second hills
September: 20; December: ?

Hopefully this provides a progression from about 10 mins worth of hard running now to about 20 mins of hard running by Christmas.

Session this week (16th September) is 2 pyramids.

Intervals start at 6:45pm on my watch

Meet at the ‘g’ of Salisbury Crags on multimap

Many Interløpers are member of Lothian Running Club or Carnethy Hill Running Club