Early Quality (EQ) Phase

The Early Quality (EQ) Phase introduces structured quality training while continuing to build aerobic endurance. Workouts such as hill repetitions, longer intervals and controlled tempo efforts develop running-specific strength, aerobic power and running economy without placing excessive stress on the body. This phase provides the foundation for the more race-specific training that follows.

Coach Ray's Workout of the Week

Coach Ray’s Workout of the Week: 4x 4min Hill Reps

Bycoachray 29 July 20267 August 2026

Hill training has long been one of the most effective ways to become a stronger, faster and more efficient runner. While many runners associate hills with simply building stronger legs, a well-designed hill session also develops aerobic fitness, improves running economy and reinforces good running technique. This week’s Coach Ray’s Workout of the Week is…