I coached with Joe Mangan at Foothill Community College in 1990-1996. I have to admit, it was a wonderful time. Joe had the secret sauce to get our athletes into shape in about 4-6 weeks. It was all about the hills. We had the kids do hills most days. A long hilly run on Sundays. A good trail run or two. Some hill repeats. And racing. Each week, we got a little better. Joe has this ability to read an athlete and see a way to get them to buy into it.
Hills make you a better runner.
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Become one with the hills.
Even sprinters need to love the hills, this is Trayvon Brommel doing his thing: winning the 60m, photo by Kevmofoto
Thursday: warm up (1 mile easy, stretch), Hill day #2 , 35 minutes run, on trails, includes two long hills (3-5 minutes), cooldown.
2021 RunBlogRun, week # 7, yep, last week in the hills, Day 4…
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm up (1 mile easy, stretch), Hill day #1 , 35 minutes run, includes 4 hills, 200m, go up hard, jog down, light cooldown.
Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Thursday: warm up (1 mile easy, stretch), Hill day #2 , 35 minutes run, on trails, includes two long hills (3-5 minutes), cooldown.
Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Saturday: warm up (1 mile easy, stretch), Hill day #3, hill Fartlek, 30 minutes, 3 times 5 minutes, 5 k pace, 5 minutes easy, cooldown.
Sunday: Long run, 50-55 minutes, at conversational pace.
Author
Larry Eder has had a 52-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America's first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: "I have to admit, I love traveling to far away meets, writing about the sport I love, and the athletes I respect, for my readers at runblogrun.com, the most of anything I have ever done, except, maybe running itself." Also does some updates for BBC Sports at key events, which he truly enjoys. Theme song: Greg Allman, " I'm no Angel."
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