Wednesday Group Strength and Conditioning




3R on a 6 min timer

Run up Baltimore hill from N Bradford st to N Eddison St


The three warm up runs should be RELAXED. Run easy and work on timing.

Aim to stay light on the feet for the whole effort.

Start light, Stay quick but try not to run hard.

Pace so you can keep your cadence.

Increase effort as you get looser.



Every 2.5 min

sprint uphill starting from the intersection of N Crawford and Baltimore (where hill begins to get steep).

Start the first two rounds aiming for smoothness. Run with high knee drive, but not full effort.

Go as far as you can in the following times

walk back to starting point and rest.

Round 1 = 8s (0:00)

Round 2 = 10s (2:30)

Round 3 = 12s (5:00)

Round 4 = 14s (7:30)

Round 5 = 16s (10:00)

Round 6 = 14s (12:30)

Round 7 = 12s (15:00)

Round 8 = 10s  (17:30)


we are looking for higher power  output over shorter duration


scaling as follows

first time hill sprinters will do only 3 R.  They can join any of the sprints according to how they feel


Cool down

-400m run



-leg swings

2R 10 forward and 10 lateral for each side

50m walking hamstring stretch

50m walking quad stretch



-20 double leg deficit calf raises

-10 deficit calf raises each side. Go slow and maximize range of motion at each end of ankle mobility. you can break it up into small sets on each side (2, 5, etc)

-hurdler half hurdler 2 min each side

-10 pike squat

– 2 min standing pike”””


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