Punishment Mondays is our name for the coached sessions which happen, funnily enough, every Monday. Each session we usually pick a technical aspect of running that we are doing to focus on, we will then warm up, do some drills to support/reinforce the technical focus and then we will move into the session which are usually interval, hill or sprint work. During that focus the coach will be there to help with the technical focus reinforcement.
Not all Monday sessions are alike, last Monday we did a hill session which was focused on technical terrain. The runners got the (endurance, strength & power) benefit of running from running up hills but with the additional bonus of the uneven terrain requiring extra strength in the legs, ankles and feet.
The beauty of hills is that its virtually impossible to run up them with bad form. This means it naturally forces your body into a better technical gait.
If you want to get faster on the flats, get out on the trails and the hills!
