In our 6th Flash Tip, 70.3 Pays D´Aix runner up Albert Moreno shares with us one of the key workouts he's been using to become one the fastest runners in the Half Ironman distance.

This workout mixes hills and flats to improve run speed and strength and involves sprinting uphill for 40sec, then jogging back down the hill at a recovery pace. This 40sec sprint with recovery run is then repeated but this time on the flat. You then repeat this sequence in sets of 10. Put this workout to the test and we can guarantee you’ll soon be seeing the results!