byLarry EderI 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.
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.
