Molly Huddle,
Hill workouts help you build both strength and speed. Many athletes have a phase that focuses on hills as they prepare for cross country and track and field. In junior college, we used three weeks of hill running to get our runners into racing shape. If you have little time, and are prone to injuries, hill running can get you into shape fast and with little injury issues.
Thursday: Warmup, 1 mile, hill repeat, 5 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown. At bottom of hill, try four times 150 yards, jog back to the start. Keep the strideouts relaxed.
On your hill runs, shorten your stride, pump your arms, look at your knees, do not look up. You will get to the top of the hill faster. Jog easy down the hills, and repeat.
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Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys.
Theme song: Greg Allman, " I'm no Angel."
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