Tag Archives: Dukes Mound

Going to the top! Hill training – Wednesday 5th June.

Views from the top.

Smiles and sea views!

Expect sunshine and sea views from the summit on Wednesday. The hill training is once again at Dukes Mound, so we are working on timed repetitions of up to 400 metres. The session is suitable for all levels and will help with race simulation for the upcoming events, Tough Mudder, South Downs and Seaford 10k or half.

There are numerous benefits to hill training and not just for our Sunday runners. Road runners of various distances will reap the rewards after hill training. It’s an effective way of building strength and power whilst also recruiting the upper body and core. An all over workout for you! We will be looking at technique and cadence at the start of the session, which will also improve your running performance on flat runs. PLEASE BRING A STOP WATCH IF YOU HAVE ONE.

MEET: Bottom of Dukes Mound. Madeira Drive – near Yellowave.

TIME: 7:30 – 8:30pm. COACH: Kate 07702983744.

Drop in fee for Wednesday sessions are £5.



Hill acceleration. Wednesday 8th February.

Winter and a hill but still smiling!

Conquering any gradient during a run is quite an exhausting challenge, but  a rewarding one and definitely has great physiological benefits. Obviously one, being that you will run up hills better with some hill training. But there are lots of  benefits, so don’t be fooled into thinking it’s a pointless training method because you haven’t got a Ben Nevis race on your to-do list.

Training sessions that vary are important for any runner. Your body adapts to the same schedule and the benefits to your muscles and cardiovascular system come to a halt if they get use to the same workout. Intensity is important. However the each individuals levels of intensity are just as important. Hill running for a conditioned runner will be slightly different to someone starting out.

For those who have taken part in our renowned hill sessions then once again you will be encouraged to up the intensity and run at 5k pace or faster on hill sprints. If you are new to this training, or possibly back from an injury then we will focus on technique and combine lower body strengthening at the foot of the hill.

Please leave a comment if you are joining us, or if you have any questions regarding our training sessions.



Time: 7:30pm

Trainer: KATE 07702983744

£5 drop in

First training session for 2012 – Wednesday 4th January. Hills!

You'll still be smiling at the top.

Happy New Year to you all.  Let’s start 2012 in style with some hill repetitions. Don’t be put off by the thought of running up hill. It has huge benefits to every runner if incorporated regularly into your training plan. It’s not just a burden to be endured when you realise that you are becoming a stronger and faster runner.

Both the cardiovascular system and the muscle strength improve from hill training, helping to curb any injury that runners may sustain. For those who are training for a Half or Full Marathon then this form of training is a must. You will increase running economy allowing you to run longer without feeling fatigued.  When you stride past the ones struggling to the finish line, you’ll also have  a very toned bottom. How good will you look!

Us FitBitch Trainers know the perfect hill to suit all abilities. If you’re new to hill training then we can focus on technique to start with. If you’re old hat at it then it will be time to increase the quantity and quality. Come along and start the year with some zest.

Where: Bottom of Dukes Mound, Madeira Drive (near  Peter Pan playground)

When: Wednesday 4th Jan @ 7:30pm

Trainer: Kate. 07702983744

Drop in fee: £5

Please comment if you are joining us.

Training session: Wednesday 9th Feb, 7.30pm

Want to train with like minded women? Do you want to be pushed to help you get better? Come to this Wednesday’s training session meeting Dukes Mound, Madeira Drive at 7.30pm.
It’s £5 per drop in if you haven’t paid for a block of sessions.
This session is suitable for EVERYONE. Don’t worry about not being able to keep up or get left behind.
We will be doing pace sessions on a hill and returning to the bottom of the hill at each interval. There will be two of us helping to pace you depending on speed.
Pace sessions can sound so intimidating and off putting but they build fantastic strength. And you really do feel fantastic after wards.
Email fbfitness@aim.com if you have any questions. Otherwise, we’ll see you there!