There can be a lot more to hill repeats than just running or cycling up and down a hill. Lets anwser some frequency askded questions. What Are Hill Repeats? Hill repeats are short to medium-length efforts performed uphill, typically repeated several times with easy recovery (the downhill) in between. They can last anywhere from 30 seconds to 5 minutes, depending on your training goals. For runners, they’re done on a steady gradient road or trail; for cyclists, on a climb that allows seated or standing efforts with consistent gearing. These sessions are not only about leg strength — they target aerobic and anaerobic capacity and neuromuscular coordination. What Are the Benefits of Hill Repeats? Hill training is often referred to as “strength training in disguise.” Here’s why: Muscular Strength and Endurance: Climbing forces you to recruit more muscle fibres with every stride or pedal stroke. Improved Running Economy / Pedalling Efficiency: You develop better mechanics and force production at slower speeds or lower cadences. VO₂max and Anaerobic Power: Short, hard hill reps push your heart rate and oxygen uptake quickly, building cardiovascular fitness. For cyclists, hill repeats also improve your power-to-weight ratio, especially helpful for climbing stages or surges in group rides. How Long Should a Hill Repeat Be? The length depends on your goal: Type Duration Focus Short Repeats 30–60 sec Anaerobic power, speed, form Long Repeats 2–5 min Strength, aerobic power Shorter reps = higher intensity and powerLonger reps = more aerobic, fatigue resistance under load What Gradient Should I Use? Ideally, pick a hill with a moderate, consistent gradient: Runners: 4–8% works well — steep enough to challenge, but not so steep that form breaks down Cyclists: 5–7% allows for either seated or standing climbing and good control of power output Avoid technical descents or uneven surfaces (unless you are a trail runner) — especially for hard running efforts where downhill injuries can occur. How Much Recovery Should I Take Between Repeats? For most hill sessions, full or near-full recovery is recommended so you can maintain good form and high effort: Short hills: 1–2 minutes walking or easy jogging (or downhill coasting for cyclists) Longer hills: 2–4 minutes of easy aerobic recovery This ensures each repeat is high quality. If the focus is aerobic endurance, you can shorten recovery — but for strength and power, more rest gives better adaptation. How Often Should I Do Hill Repeats? Hill repeats are demanding — both musculoskeletally and metabolically — so 1 session every 7–14 days is usually enough, depending on your training phase. They’re best used in: Base phase: to build foundational strength Pre-season/pre-race blocks: to sharpen climbing ability As race-specific prep: for hilly courses or off-road terrain Can Beginners Do Hill Repeats? Absolutely — but volume and intensity need to be adjusted. For runners, start with 4 x 30 seconds and focus on relaxed form, not all-out effort. For cyclists, start with 3–4 x 2-minute climbs at moderate intensity and build week by week. The emphasis for beginners should be on technique, posture, and pacing — not max power or heart rate. Examples of Hill Repeat Workouts Runners: Short Hill Repeats : 8 x 30 sec @ 95% effort, walk/jog back down Medium Repeats : 6 x 2 min uphill, easy jog down Hill Tempo + Repeats : 15 min steady uphill run + 4 x 45 sec fast strides uphill Cyclists: Strength Repeats : 5 x 3 min @ 70–80 RPM in a big gear, seated, 3 min spin down Power Repeats : 8 x 45 sec standing hard uphill @ >100% FTP, 2 min easy spin Tempo Climb Blocks : 2 x 8 min @ tempo effort climbing, 4 min recovery Each of these sessions targets slightly different adaptations — from max force to sustainable climbing strength. Are Downhill Repeats Worth Doing? For runners, the downhill segment can provide eccentric loading that strengthens tendons and joints — but it’s also where most impact-related injuries occur. If you're not experienced or haven't built up the mileage, avoid fast downhill repeats. Cyclists generally use the descent for recovery. However, practicing descending skills (e.g., cornering, braking) during easier sessions is highly valuable — especially for those racing, but be careful. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

Tempo workouts often sit in a misunderstood space between easy endurance work and hard threshold sessions. But in reality, this "moderate-intensity" zone is one of the most powerful tools for building sustainable fitness, particularly in endurance sports like running and cycling. What is Tempo Training? Tempo training is steady, moderate-intensity work performed above Zone 2 but below threshold (Zone 4). In this zone, your body shifts from mainly using fat as a fuel source to relying more heavily on carbohydrates, but without triggering a rapid accumulation of lactate. It’s often described as “strong but controlled” or “just uncomfortable enough to notice.” You can’t quite chat easily, but you’re not gasping for breath either. It’s the type of effort you could sustain for 60 to 90 minutes. Why Is Tempo Training Useful? Tempo training targets a crucial area of physiology that often gets neglected. By training in this zone, you: Build muscular and metabolic endurance at a pace closer to race intensity Improve carbohydrate metabolism efficiency Delay the onset of fatigue by improving your body’s ability to buffer lactate Teach your mind and body how to handle discomfort without tipping over the edge For both runners and cyclists, tempo efforts translate directly to the kind of sustained power or pace needed during long races, hard group rides, or the back half of endurance events. What Does Tempo Feel Like? In both running and cycling, tempo effort should feel like a steady grind — you’re working, but not blowing up. You can maybe say a short sentence, but conversation becomes hard. You’re not accumulating massive fatigue rep by rep, but by the end of a 30–60 minute tempo block, your legs will know they’ve been working. If you use heart rate or power: Runners: ~80–88% of max HR, or 85–95% of functional threshold pace Cyclists: ~76–90% of FTP (Functional Threshold Power), often called “Sweet Spot” when slightly higher How Long Should Tempo Sessions Be? The beauty of tempo training is that it’s sustainable — so you can stretch the duration without needing huge recovery. A typical tempo session lasts between 30 and 90 minutes of total work, broken into blocks or done continuously. Runners might do 2 x 20 minutes at tempo with a short jog between Cyclists might do 3 x 15 minutes at tempo with light spinning in between As your fitness progresses, those intervals can be extended or stitched together into longer steady blocks — even integrated into long runs or rides. How Is Tempo Training Different from Threshold Work? This is a key distinction. While threshold training (Zone 4) hovers right around your lactate turn point (LT2), tempo training deliberately stays just below it. You’re not trying to flood the system with lactate and suffer — you’re trying to build aerobic strength at an intensity that teaches you control, rhythm, and metabolic efficiency. Threshold efforts are typically shorter, more intense, and require more recovery. Tempo efforts are longer, more aerobic, and can be repeated more frequently within a training week. Should Everyone Do Tempo Training? Almost everyone training for endurance events — from a 10K to a gran fondo or marathon — can benefit from tempo work. It’s especially valuable for: Time-crunched athletes: You get a high return without full-throttle effort Base-building phases: Bridges the gap between Zone 2 and harder intervals Athletes struggling with pacing: Tempo teaches effort regulation and mental control However, if you’re in a polarized training model (emphasizing lots of easy work and very hard intervals), your coach may limit tempo work strategically. It’s not that tempo is bad — it’s that it must be balanced properly in the broader training plan. Examples of Tempo Workouts For Runners: 2 x 20 minutes @ Tempo (Z3) with 4 minutes jog recovery 10 km steady run @ Tempo effort (just slower than half marathon pace) Long run with final 30 minutes @ Tempo For Cyclists: 3 x 15 minutes @ 85–90% FTP with 5 minutes recovery 60-minute ride with middle 30 minutes at Tempo Sweet Spot workout: 3 x 12 minutes @ 88–94% FTP These sessions are great on their own or in combination with high-cadence drills, big gear work, or fast finish blocks. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

One of the simplest but most effective run variations you can add to your training is the Finish Fast Workout. It’s a great way to build both the physical and mental strength needed to finish races. But how exactly do they work? And when should you use them? What Is a Finish Fast Workout? A Finish Fast workout is exactly what it sounds like: a run that starts easy and finishes fast. The majority of the session is run at an aerobic pace (easy or conversational effort), with the final portion — usually 10–20 minutes — run at a much faster pace, typically around threshold/race pace. It’s not an all-out sprint at the end — it’s a controlled but challenging pickup, executed when you're already a little fatigued. This format makes it ideal for mimicking race-day conditions without the recovery demands of a full hard session. What Are the Benefits of Finish Fast Workouts? Finish Fast runs train your body to produce high-quality effort under fatigue — something that nearly every runner struggles with in the later stages of a race. By finishing strong, you teach your body to: Clear lactate more efficiently Recruit fast-twitch muscle fibres when glycogen is low Sustain good form and pace despite rising fatigue Over time, you’ll learn how to "change gears" and unlock another level even when your legs are tired. How Do Finish Fast Workouts Differ from Negative Splits? It’s a subtle but important distinction. Negative Split Runs progress gradually throughout — each section of the run is slightly faster than the last, requiring careful pacing and control from the start. Finish Fast Runs , on the other hand, are more binary. You cruise through the majority of the run at a steady easy pace, then shift gears and push hard in the final block. There’s no gradual build-up — it’s a strong finish after an extended warm-up. When Should I Include Finish Fast Workouts? Finish Fast runs work well throughout most phases of training, but they’re particularly useful in the build-up to race day , or during base training when you want to add quality without overloading intensity. They can be slotted into your week as your long run, mid-week aerobic run, or even as a standalone tempo-lite session. What Pace Should the Final Segment Be? The intensity of the final fast block depends on your fitness and goals, but a good rule of thumb is: First section : Easy aerobic pace (Zone 2) Final 10–20 minutes : Depends, can be at race pace or Threshold (Zone 4), depending on how long the run is. You should finish feeling strong and in control — not completely wiped out. If you're struggling to hold pace with decent form, you're going too hard. Remember, the goal is quality under fatigue, not collapse at the finish line. Can Beginner Runners Do Finish Fast Workouts? Yes — but they should be adapted appropriately. For newer runners, even a final 5–10 minutes at a steady pace (e.g., marathon pace) can provide the desired stimulus. It’s more about learning how to shift gears than hitting elite speeds. As fitness improves, the duration and intensity of the fast finish can be gradually increased. Example Finish Fast Session A classic format looks like this: 60-minute run: First 45 minutes at an easy aerobic pace Final 15 minutes at threshold pace or half marathon pace 5–10 minutes easy cool-down if needed This simple structure provides a huge return on investment, particularly for runners preparing for distance events. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

Negative Split runs are often underused and can be a great way to improve your ability to pace a race. What is a Negative Split? A negative split simply means running the second half of a run or race faster than the first half. In training, negative split workouts deliberately start at an easy or steady effort, then gradually increase pace — often finishing at or near race pace. This isn’t about sprinting the final kilometre — it’s about building control, discipline, and the ability to finish strong. Why Should I Run Negative Splits? Running negative splits helps you develop pacing awareness, build fatigue resistance, and improve your physical ability to push when tired. Physiologically, they teach your body to clear lactate efficiently and recruit fast-twitch muscle fibres under aerobic fatigue — an essential skill for racing. How Do Negative Split Workouts Differ From Finish Fast Runs? While they sound similar, they’re not quite the same. Finish fast runs typically involve a aerobic (zone 2) run with a fast final segment, often the last 10–15 minutes. The earlier pacing doesn’t change much — the hard effort is only at the end. Negative split workouts, on the other hand, increase pace progressively throughout the run. For example, a runner may break the run into thirds, with each third run slightly faster than the last. What Are the Benefits of Negative Split Training? They enhance running economy at faster paces, promote better fuel usage (fat oxidation early, glycogen later), and increase lactate tolerance. They also help reduce pacing errors, which are one of the most common reasons runners underperform in races. Practising negative splits in training teaches you how to hold back early and run strong late. How Often Should I Include Negative Split Workouts? These workouts can be included every 2–3 weeks, depending on your phase of training. They’re ideal during the base and build phases of a half marathon or marathon plan, but they also work well as sharpening workouts closer to race day. You can also use them during long runs or mid-week steady runs. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

Whether you are training for a 5k or a marathon, long runs are an esstinal part of the training plan. There is what you should know before getting started. What are the benefits of the long run? The long run is one of the most physiologically impactful workouts a distance runner can do. It increases mitochondrial density and capillarization, improving your muscles’ ability to use oxygen efficiently. It also enhances your ability to store and conserve glycogen, improves fat metabolism, and strengthens your musculoskeletal system — all of which are critical for endurance performance. Do I need to fuel during a long run, and how should I fuel? Yes. For workouts longer than 90 minutes, it’s important to fuel during the session to maintain energy levels and prevent glycogen depletion. The general recommendation is to consume 30–60 grams of carbohydrate per hour. The long run is also an ideal opportunity to practice fueling strategies in a similar way to how you’ll fuel during your event. This helps you test both the timing and type of fuel you plan to use. Additionally, make sure to hydrate with water or an electrolyte drink — especially in warm conditions. What pace should I run my long runs at? For most long runs, aim to run at an easy aerobic pace — Zone 2, which is typically 70–83% of your threshold. For optimal endurance development, it’s often best to stay in the middle of that zone (around 76–77%). Is there anything I should look out for? Use both pace and heart rate to monitor your long runs. Over time, heart rate may drift upward even if your pace stays the same — a sign that your internal effort is increasing. In the latter stages of the run, consider prioritizing heart rate to avoid overexertion. How should I pace a long run? Long runs should be paced at a comfortable, conversational effort (Zone 2). You should be able to speak in full sentences throughout most of the run. The goal isn’t speed, but time on your feet and consistent aerobic output. If your long run includes specific pace segments (such as race pace work), these should be placed toward the end of the run, with the remainder kept at your easy pace. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

Runners are often told to complete strides — but what exactly are strides, what’s the best way to perform them, and what are the benefits? What are Strides? Strides (also called striders, pickups, or accelerations) are short bouts of controlled, fast running, typically lasting 15–30 seconds or covering 80–150 meters. They are not sprints — the goal is relaxed, fluid, and biomechanically efficient running at about 90–95% of your maximum effort, not all-out. How do I know what 90–95% of my maximum effort feels like? Imagine sprinting at full speed — you’d likely lose control of your footing and become quite inefficient. To find your 90–95% effort, simply back off slightly from that top-end speed, just before your form begins to break down. That’s roughly the pace at which you should perform your strides. What’s the best way to perform strides? Strides are beneficial for runners of all levels, but they’re typically best done at the end of a shorter endurance workout — not at the beginning, when you're not properly warmed up. Depending on your ability (the more advanced you are, the longer the rep can be), strides usually last between 10 and 30 seconds. Any longer than 30 seconds, and you start to lose the intended benefit. Why should I do strides? Strides improve the recruitment of fast-twitch muscle fibers and enhance neuromuscular coordination. This helps runners engage more motor units efficiently at race pace. Done regularly, strides refine biomechanics and lead to better running economy — which is especially important for distance runners. If you have any questions, please don't hesiste to email. Email: info@breakaway-coaching.com

This article goes through how to set-up your run training zones based off your THP (Threshold Pace) and THR (Threshold Heart Rate). Threshold Pace Test First you will need to complete an Threshold Pace test, which is a 30 minute paced max effort. The Threshold Pace test take less than an hour, the protocol used in the BCA training plans is below. Warm up: Part 1 - 4 min @ 1-5 RPE Warm Up: Part 2 - 3 min @ 5-7 RPE: Use this part of the warm up to increase your pace and get closer to your estimated 30 minute maximum pace. Main Set: 30 Minute Test Interval - 30 min @ 8-10 RPE Cool Down 5 min @ 1-5 RPE Threshold Pace Zones Your Threshold Pace is your average pace from the 30 minutes. For example, if your average pace was 4:31 min/km, your Threshold pace is 4:31 min/km. It is very important that you complete the test along (complete without training partner). The below table shows the training zone ranges for pace. Within Breakaway training plans you receive an excel document (within the link to the resources) which you can use to calculate your Threshold Pace and zones based of the below. Zone Name High (%) High (%) 1 Recovery 70 > 2 Endurance 83 70 3 Tempo 90 83 4 Threshold 105 90 5 VO2max < 105 Table 1: Running Pace Zones Threshold Heart Rate is your average heart rate from the 30 minutes. For example, if your average heart rate was 181 bpm, your Threshold Heart Rate is 181 bpm. It is very important that you complete the test along (complete without training partner). The below table shows the training zone ranges for heart rate. Within Breakaway training plans you receive an excel document (within the link to the training guides) which you can use to calculate your THR and zones based of the below. Zone Name High (%) Low (%) 1 Recovery < 80 2 Endurance 80 88 3 Tempo 88 94 4 Threshold 94 105 5 VO2max 105 > Table 2: Running Heart Rate Zones Setting up Zones Once you know your Thresholds (THP/THR) go to your settings in TrainingPeaks by clicking on your name in the top right of your TrainingPeaks calendar. Then along the left hand side of the setting click 'Zones', you will then see 'Default Heart Rate' appear and under this click the drop down menu in 'Add Activity', click run, then click add on the right. Once you have done this you will see the below appear. Next, simply input your threshold (you do not need to fill in your Resting Heart Rate or Max Heart Rate) then click 'Add Zone' then fill in your training zones based of the tables above or the Breakaway excel spreadsheet provided in training plans. When you have finished filling in your heart rate zones you can follow the same method for pace. Once you have finished both click 'Save and Close' in the bottom right. If you have any questions please let Breakaway know. Email: info@breakaway-coaching.com

Endurance training is probably the most important aspect of your training plan and becoming a better endurance athlete. In fact, you should be aiming to spend around 80% of your training in zone 2 (the endurance zone). But what is the best way to compete these workouts to get the most out of them? Find out below. Endurance training should be conducted below your first lactate threshold (the boundary between the moderate and severe exercise intensity domain). This is roughly 75% of your FTP or 80% of your running threshold. How much time should I spend in zone 2 within a workout? You should be aiming to get as much time as possible in zone 2 for endurance workouts. You should set yourself the minimum target of 50% of the workout in zone 2. As you get more experienced you should be aiming for 70% and above. Set this as a challenge to yourself, who can spend the most time in zone 2 during an endurance workout? Where in the zone should you train? The endurance zone is zone 2, for cycling this between 55-75% of your FTP, for running this is between 70-83% of your threshold pace. As a general rule you should aim to train in the middle of the zone. As the closer to the edge of the zone you get the more your body is transition to the demands of harder training and therefore away from low intensity zone 2 endurance training. Which means you will lose the purpose of the workout. What if I complete a hilly route? As you compete a hilly route your pace or power will fluctuate. To counter this focus on your average power or pace. Instead of aiming to get as much time as possible in zone 2, make to finish the workout with an average power or pace in zone 2. How much should I fuel for these workouts? Part of the aim with endurance workouts is to improve are ability to metabolise fats. This means during these workouts you should be aiming to eat a minimal amount. Assuming you eat a normal diet, you will likely store enough carbohydates to complete the workout. Unless its a very long endurance workout, you probally don't need to consume anything, other than water. Should I be nasal breathing? Nasal breathing (breathing through your nose) can actually improve your endurance more than mouth breathing. However, you are only able to do this in zone 1 and 2 (recovery and endurance). At higher intensities this will not be possible. It can also take a lot of getting used to, so make sure you a careful and don’t force yourself to do this. What if my endurance pace is walking? For some of you following a running programme, it may feel like you are walking to stay in zone 2. If this is the case, either you find a pace or intensity that feel comfortable (within the RPE range below), or will you need to accept that walking is your slow pace if going any faster feels to hard, or you can increase your zone 2 from 80 to 90% of your threshold. If you are able to stick to your slow pace it will get faster over time. Rate of Perceived Exertion (RPE) On a scale of 1 to 10 and 10 being all out max, endurance rides should be a 3-5 out of 10. This should feel like your ‘all-day’ pace and breathing rate should be under control (roughly 30-35 breaths per minute). Plus, you will find you can maintain a conversation at this intensity comfortably. If you have more questions, please don't hesitate to ask. Email: info@breakaway-coaching.com

Read time: 3 minutes 34 seconds If you are looking to incorporate strength training into your endurance program, then you should be aware of something called the  interference effect . Earlier this week, I posted a video on Instagram ( watch it below ) discussing best practices for implementing strength training. https://www.instagram.com/reel/DFdg7kQOMf7/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==   However, I want to go into more detail, as there’s a good chance you’re not getting the most out of your strength sessions.    In the video, I said it's best to complete your endurance training (running, cycling, etc.) first, followed by your strength work.   Additionally, you should  leave a three-hour gap  between the endurance and strength sessions.   Why is that?   When we complete endurance training, our bodies activate certain signaling pathways to ensure adaptations occur. The body undergoes a similar process with strength training.   The key signalling molecule responsible for exercise-induced muscle hypertrophy(increased muscle size from strength training) is called the  mechanistic target of rapamycin (mTOR) .   mTOR is a protein kinase that acts as a central regulator of cell growth, metabolism, and protein synthesis when activated by resistance training (e.g., weightlifting, plyometrics, etc.).   What's the problem, then?   The issue is molecular interference caused by endurance exercise. AMPK and SIRT1 activation—which are triggered by endurance training—can inhibit the mTOR pathway responsible for muscle hypertrophy and strength development.  This is the interference effect.   This means your endurance training is suppressing the adaptations from your strength training, reducing the overall benefits.   Research has shown that after just seven weeks of concurrent training (both strength and endurance training), strength gains plateau, meaning you stop making further improvements.   What's the work around then?   It appears that  AMPK and SIRT1 activity (from endurance training) takes around three hours to subside . Allowing sufficient time between workouts enables the body to shift from an endurance-focused molecular state to a muscle-building state.   So, ideally, you should leave  3 hours between endurance and strength  workouts.   But what if I don’t have time to separate my workouts?   It depends on  your priority .   For example, if you’re early in your base/winter training, it's common to focus more on strength development. On days you have a strength session, complete it first, followed by endurance training.   In other words, if you can’t separate the workouts by three hours, complete the one that’s most important to you first.   You should also schedule strength sessions on low-intensity endurance days, as high-intensity intervals (HIIT) further suppress strength gains (see the screenshot above for an example).   Make sure you are incorporating strength training the right way to maximise gains. Feel free replying to this email if you have any questions.    See you in the next one.   All the best, Jonathan  Interested in working together? See the below.    Wanting a structured plan? C ontinue here . For those serious about hitting their goals,  start here .   Thomas a Breakaway athlete, said this, ‘Jonathan has a very thoughtful and helpful approach to programming and coaching. He is analytical and data conscious but is also very practical to the life realities of amateur athletes. The gains I have seen in both my wattage and overall fatigue resistance are very noticeable in my races. With Jonathan’s coaching I have been able to reach my longtime goal of winning a cycling national championship. What more can I say?? I highly recommend him.’.

Breakaway aims to support your athletic adventure every step of the way. Let's help each other get fitter and achieve our goals by offering encouragement and support. Breakaway Running Club: https://www.strava.com/clubs/breakawayrunning Breakaway Cycling Club: https://www.strava.com/clubs/breakawaycycling Breakaway Triathlon Club: https://www.strava.com/clubs/breakawaytriathlon