2023 Fall Cross Country Training & Racing Program, Week 9, Day 4, running in the hills

This is your workout for Thursday, November 2, 2023.

This is a hill workout out, which we will shake up this week.

Warm-up, 30 minutes of easy to moderate running, 8 x 400m hill, jog to start between them, 8 x 250 m hill, jog to start between them, 20 minutes of moderate running, 6 x 150m stride outs, cooldown slowly.

Author

Larry Eder

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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