Hill work will make you stronger, faster and more confident in your racing. Some experrenced racers use hill work instead of speed work. The 1972 and 1976 Olympic gold medalist at 5k/10k, Lasse Viren, had achilles problems, and used 800m hill repeats to build his speed and strength. Hill work, in your program, is modest: 200 meter repeats, and build up to 18-20 repeats.
Thursday, September 6, 2018-warm up, 20 minutes run, steady pace, 18 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown
This is a summer cross country mileage program. We are starting week Eleven. Show it to your coach, and always listen to your coachr. During the fall, we will provide you 13 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 11, Eleventh week of cross country summer training
Monday-warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown
Tuesday-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 30 minute fartlek, five times, 3 minutes hard, at 5k pace, 3 minutes easy, cooldown.
Wednesday–warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown
Thursday-warm up, 20 minutes run, steady pace, 18 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown
Friday-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown
Saturday-warm up, 5k race, cooldown, or a 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, cooldown
Sunday-65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down