2019 HOKA ONE ONE Fall Cross Country, Week 15, Training & Racing, Day 4, Thursday, a tough day of hills...

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Hills are the secret sauce. You can get in amazing shape doing hills. The key is finding workouts that work for you! I recall one 4 time Olympic champion who used 800m repeats uphill to build for his two Olympic championships. Hills can be small, medium and difficult. All teach lessons.

Version 3-thumb-500xauto-42017.jpgA clean pair of heels, photo by Mike Deering / The Shoe Addicts

Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown

Week 15, Summer mileage, Training week 15,the Fall season is here!

Monday: 55 - 60 minute park run

Tuesday: 20 minute warm up run, 20 minute tempo run, run this 20 minutes on a track or flat road, at 30 seconds per mile above last weeks 5k race pace, 10 minute jog, then, 8 x 200m, cut downs, with each 200m faster than one before, 20 minute cooldown

Wednesday: 30-45 minute run, relaxed

Thursday: 20 minute warm up, six times 100-150m hill, jog down, 10 minute jog, 30 minute fartlek, 15 times 1 minute, 5k pace, 1 minute easy, 20 minute cooldown

Friday: 30-45 minute minute park run, relaxed

Saturday: warm up, 5k race, similar to league or conference race, jog ten minutes, then 6 x 200m strideouts, cooldown

Sunday: 85-90 minute long run

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