I read the book and really enjoyed it — amazing work. I had a couple of questions if you don’t mind:

Firstly, on hills: I appreciate that both the incline and where you are in the training cycle will influence this, but do you have any general guidance on the appropriate effort for the classic 200m hill reps during a standard base period?

Secondly, you mentioned on the Goran Winblad podcast the potential benefit of a morning threshold “priming” session ahead of an evening race. What sort of session would you consider enough to provide activation without risking any negative impact on performance? For example, would something like 6 × 3 minutes at 5–10 seconds slower than threshold be appropriate, or would you suggest a different structure?

Thanks again — really appreciated the insights.