She is an expert when it comes to improving all aspects of a runner's performance and is well accomplished when it comes to her own half marathon efforts (sub 1:20).
She has also coached some of the best runners coming out of France and is renowned as an exercise physiologist.
Basically, when she speaks, you sit up and listen if you want to be a great runner! She has been doing a lot of work around improving VO2max. VO2max is the amount of oxygen that is delivered to your muscles through blood flow.
Your muscles need oxygen to function and the harder they have to work the more oxygen they use. So if your body can get more oxygen to your muscles, then you can run faster.
She has developed different running workouts that help you improve your running performance.
Billat Running Workout #1: 30 Sec On, 30 Sec Off
Billat's first running workout is alternating 30 seconds of very fast running with 30 seconds of recovery. Of course, when you do faster running, you start off with a warm up of 5-10 minutes of easy running. When your legs are nicely warmed up, then you can start doing the faster running.
You alternate the 30 seconds on, 30 seconds off for about 20 times. You will have to build that up, it is a very tough workout especially when you are starting out.
In the first few repetitions it is all fine, but at some point those thirty seconds of fast running seem to last a minute and the thirty seconds of recovery seem like less than ten seconds!
Billat Running Workout #2: 4 x 5
Another one of Billat's running workouts is the following: you run 4 five minute intervals with a 2.5 minute recovery jog between each interval. In regards to speed, Billat suggests a pace in between tempo and interval pace. For most people this will be about a 5K race pace.
My Recommendations on Billat's Running Workouts
Killer workouts are my thing and I full-heartedly approve of these two tough workouts. They do get you tired and they do help on building up that running speed.
When you are newer to running or new to speed workouts then make sure you ease into these workouts. E.g. as part of an easy run, do one five-minute interval. The next week, do two, etc.
Do these workouts as an alternative to your standard intervals.
They help wear you out to no end and deliver the benefits in increased VO2max and mental toughness.
Highly recommended if you wish to improve your running.
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