Hill training is a key part of most distance runner’s buildups. Some elite athletes have used hills to prepare them for Olympics and World Championships. In Lydiard training, one of the most influential training programs, there are periods of hill training. Right now, we are building you up to 12-16 hill repeats. This is a hard day. Find a 200 meter hill. Shorten your stride, focus you eyes on your feet and pump your arms. Hills will help make you faster, stronger and prepare you for racing.
Thursday, July 19, 2018-warm up, 20 minutes steady, 8 times 200 meter hill, jog down, 20 minutes steady, cooldown
This is a summer long mileage program. We are starting week 4. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
Week 4, Fourth week of cross country summer training
Monday-warm up, easy 45-50 minutes, cooldown
Tuesday-warm up, 60 minutes, three times 7:30 fartlek hard, 7:30 moderate run, three times 2:30 hard, 2:30 easy, cooldown
Wednesday-warm up-easy 45-50 minutes, cooldown
Thursday-warm up, 20 minutes steady, 8 times 200 meter hill, jog down, 20 minutes steady, cooldown
Friday-warm up, easy 45–50 minutes, cooldown
Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes
Sunday-warm up, 50 minutes-55 minutes, cooldown