2019 HOKA ONE ONE Week Three, Summer Mileage, Week 3, Day 2: Hill mile repeats on Tuesdays!

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This is Tuesday. We are going to add some tough mile repeats to the schedule. Find a mile on grass or trail. The goal is to get fit, get used to challenging footing, and run hills. The miles should take six minutes to nine minutes. I recall my coach finding a hilly mile so bad that we could not break 8:30 on it, when we could average 5:20 pace for 5k.

IMG_5330.jpgGet in the hills, photo by NAZ Elite

Hills are the secret sauce of our summer and fall training. They help build your racing fitness. They build endurance and they give you confidence. If you can handle the big hills, you can handle just about anything.

Tuesday, July 16, 2019: 20 minute warm up run, 3 times hilly mile, 5 minute jog between each, 20 minute cooldown

Week 1, Summer mileage, week 3, time to get focused

Monday: 55 minute park run

Tuesday: 20 minute warm up run, 3 times hilly mile, 5 minute jog between each, 20 minute cooldown

Wednesday: 45 minute run, relaxed

Thursday: 60 minute fartlek, 20 times 1 minute hard, one minute easy, 10 minutes easy before and after, keep it good effort

Friday: 45 minute park run, relaxed

Saturday: 50 minute easy run

Sunday: 65-70 minute long run

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