byLarry EderIts the hills. Many athletes have used hills as keys to their success. In 1976, Lasse Viren did the double-double, winning 10k/5k in 1972, and doing same in 1976, plus a 5th in the Olympic marathon, with a big section on the hills. His 800m repeats up hills , and his 50 m jog/50m sprints on a soccer pitch, built his shape.
Joshua Cheptegai, photo by Dan Vernon / World Athletics
Thursday, 29 October 2020: warm-up, 30-minute hilly run, 6 x 200m hill, jog 200 btw each hill, cool down
2020 RunBlogRun Fall Athletics program, in the time of the coronavirus, Week 44, 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, 30-minute hilly run, 6 x 200m hill, jog 200 btw each hill, cool down
Friday: warm-up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm-up, Fartlek: 10 x 1 minute, 5 k pace, 2 minutes easy, then 10 x 1 minute, 10k pace, 30 minutes cool down
Sunday: Long run, 75-90 minutes
