This is Thursday, October 13, 2022.
It is Week Seven, Day 4 of the 2022 RunBlogRun Fall cross country Training & Racing Program. We will be building daily training programs for the cross country until the middle of December 2022.
Today is a hill workout.
Some readers have asked for a couple different options, so here we go;
Option A: Warm up, a 45-minute run with a 2-minute hill charge every five minutes, push hills hard and recover on the next three minutes, then do it again. Take 15 minutes of easy running, and then stretch slowly and hydrate.
Option 2: Warm up a 50-minute run, with two times ten minutes up hard, long hills or grades, push up the hills and keep ten minutes between the hard parts, then cool down for ten minutes, stretch slowly, and hydrate.