The hills. The secret sauce to many athletes. Arthur Lydiard, the man who changed distance running training, set aside a hill workout period to make the athlete amazingly strong. Some athletes have tuned the hill time. 1972/1976 Olympic double gold medalist Lasse Viren had achilles issues his entire career. In both 1972 and 1976, Viren did 800m gentle hill repeats to build his strength. In both 1972 and 1976, Viren’s coach, Hakkola, did the same session to test. One was a 5000m run on a football pitch, with 50m hard/50m easy.
Shelby Houlihan, Nikki Hiltz battle it out, 1,500m, 2019 USA, photo by Courtney Ware
In 1972, Viren went 13:51. In 1976, Viren did the same workout and went 13:32. The next workout was 20x200m.
Viren averaged 29 in 1972. In 1976, Viren averaged 27 seconds per 200m. Think hills do not get you quick?
John Landy, the second man under 4 minutes, used hills and paddocks to build strength. I just spoke with an athlete who uses 60m uphills to 200m uphills to build speed.
Thursday, 20 August 2020: warm up, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 34, day 4
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: 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 for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 4x300m cutdowns, cooldown
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, 60 minute hilly run, include a long 10 minute hilly grind, and 5×3 minute hilly charge, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 5 minutes at 5k pace, 5 minutes easy, 4 minutes at 5k pace, 4 minutes easy, 3 minutes at 5k pace, 3 minutes easy, 2 minutes at 5k pace, 2 minutes easy, 30 minutes, steady state, cooldown, or,
20 x 1 minute, 5 k pace, 2 minutes easy, 20 minutes, steady state, cooldown.
Sunday: Long runs, 70-75 minutes
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