I love hills. They can build endurance, strength, speed and confidence. When I coached at community college, my head coach, Joe Mangan, each season could get young athletes in shape in six weeks with hill runs. I have noted here that the 1976 Olympic gold medalist Lasse Viren used hill repeats up to 800m to build his leg speed for the 5000m and 10,000m in Montreal. He fine tuned his speed with fast slow sides of a soccer pitch for 5000m.
Enjoy the hills!
Monday, Feb. 10, 2020: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
2020 RunBlogRun Spring Track & Field Training program, Week 7, Day 1
Monday: Hilly run, 50 minutes, include 10 uphill runs of 2 minutes each, cooldown
Tuesday: Easy 45 minutes, 6 x 150 m strideouts
Wednesday: 30 min warmup run, 16 x 200m, Mile pace, 100m jog between each, 4 x 300m, Mile pace, 150m jog between each, 20 minute cooldown
Thursday: Easy 45 minutes, 6 x 150m strideouts
Friday: Fartlek, 50 minutes, 8 x 3 minutes at 3k pace, 3 minutes easy, 2 x 30 seconds hard, 30 seconds easy, 20 minute cooldown
Saturday: Easy 45 minutes, 6 x 150 m strideouts
Sunday: a modest long run, 65-70 minutes