Hills are part of this program. Some runner use hill repeats all year long! Hills help you build strength, speed and endurance. On varied courses, like many cross country courses, hills help callous you for training all summer. Hills can be short, long and tortuous. The famous Ron Clarke, one of the finest distance runners in all of history, had a Sunday run, over a varied 17-22 mile course where the hills were outstanding. My college coach had a run for us where we enjoyed the slight downhill until the turn around, and then, “the grind” began. Hills challenge us and make us stronger. This workout is modest, so take it that way.
Thursday, July 11, 2018-warm up, 20 minutes steady, 6 times 200 meter hill, jog down, 20 minutes steady, cooldown
This is a summer long mileage program. We are starting week 3. 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 3, Third week of cross country summer training
Monday-warm up, easy 40-45 minutes, cooldown
Tuesday-warm up, Moderate fartlek, 50 minutes, 5 x five minutes hard, five minutes easy, cooldown
Wednesday-warm up-easy 40-45 minutes, cooldown
Thursday-warm up, 20 minutes steady, 6 times 200 meter hill, jog down, 20 minutes steady, cooldown
Friday-warm up, easy 40-45 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