Track & Field

Workout Wednesday: MTC Hill Training

We’re back with another workout Wednesday from the Melbourne Track Club’s training camp in Nijmegen. Here they tackled a variety of hills and tempos depending on the group and schedule laid out by coach Nic Bideau.

Some of main group: Jesper van der Wielen, Brendan O'Neill and Brett Robinson

Some of main group: Jesper van der Wielen, Brendan O’Neill and Brett Robinson

The main session for the men, Jesper van der Wielen, Brendan O’Neill, Brett Robinson and Collis Birmingham, was 6 by 3 minute hills with job back recovery.

For the women, Selma Kajan, Genevieve LaCaze and Sarah Lahti, it was a variety of threshold (10 mins), 3 minute hills and 200m hill sprints. They were joined by Andrew Krumins, boyfriend of Susan Kuijken, who helped with some pacing.

Training camp insight for Collis Birmingham and Brett Robinson:

In full flight: Collis Birmingham and Brett Robinson doing 2km efforts in Nijmegen

In full flight: Collis Birmingham and Brett Robinson doing 2km efforts in Nijmegen

Tuesday track 4x2k with reps 1 and 3 in 68s even. Reps 2 as 68/62/68/62/68. and 4th rep 62/68/62/68/62
Pm 30min
Wed 60/30
Thur am in forest 4x3km with 1min easy between 1st and 3rd reps @ 3.10/km, 2nd and 4th reps @ 2.55 – 2.50 on last rep if you think you can manage but keep the 2nd one controlled.
Pm 30min
Fri 60min
Sat am start at track with 2x1km in 2.30 with 600m jog between reps in around 3min then go to forest and do 2×90 sec, 4×60 sec and 6×30 sec all @ 5k race effort with the recovery same time after each rep @ around 3.30km pace.
Pm 30min
Sunday 1hr 45
Monday 60/30

Image courtesy of PhotoRun
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Feidhlim Kelly

Feidhlim Kelly

Con Houlihan once told me that tomorrow is now. In taking on this venture I’ve started to try and put his words into action.

I worked for Con from 2007 till his passing in 2012 taking down his copy and a whole lot more. I have a Con Houlihan section which will go in to more depth on that.

I’m a long-time contributor to the Irish Runner magazine and am also working for the Irish Examiner.

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