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.
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:
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
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.
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.
Sunday 1hr 45