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Today is a hilly run. In your 65 minute run, we want you to do 40 minutes in the hills, and how you do it is up to you. A couple of suggestions. You could break int up into a ten minute hills charge, and do 4 of them, with five minutes rest in between. You could do a run up a tough hill for 30-40 minutes and jog back.
One of my favorites was 8 times a 5 minute hill charge, with 2 minutes between each. It was tough, but it built us up for the fall.
Women’s 5000m final, 2021 US Olympic Trials, photo by Kevin Morris / Kevmofoto
Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.
2021 RunBlogRun, week # 4, Summer mileage, day 4
Monday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, relaxed 55-65 minute run in the hills, enjoy the day, cooldown.
Wednesday: light run, 40 minutes easy pace, stretch, 4 x 150 m light cooldown.
Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.
Friday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 60 minute run in a park, moderate pace, with ten minute hilly run during run, cooldown
Sunday: Long run, 65-75 minutes, at a conversational pace