Hills are the secret sauce. Many athletes build their fitness running in the hills. That was my plan in college, 4-5 days a week, long hilly runs built my fitness and confidence. Today, with social distancing, we are trying to give you some options. Enjoy the hills.
Steve Scott, 1980 Olympic Trials
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Saturday, 2 May 2020: warm up, 45 minute run with eight hill charges (at 2 minutes), cooldown
2020 RunBlogRun Spring Track & Field Training program, Buiiding strength, Week 18, day 6
Monday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 50 minute run, go out easy for 25.5minutes, come back in 23.5 minutes, cooldown, (Holmer Fartlek)
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes, you can run 20 minutes at 6;20 mile pace, this is not to exhaust you, but to build you. 20 minute cooldown,
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, 45 minute run with eight hill charges (at 2 minutes), cooldown
Sunday: Long runs, 70-75 minutes