Saucony RBR Fall Cross Country Program, Week Twelve, Day Four
Thursday: 1-mile warm up, 9 hill repeats (run 200 yards uphill, turn, jog downhill to the start. Repeat 8 more times, no rests); on the flat at the bottom of the hill, try for 8×150 yards as easy strideouts, jogging to the start, no rest between; 1-mile easy cool down. Or, if a race happens on Thursday and Saturday, finish up with the 10×150 yards and then do your 1-mile easy cool down.
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