This is your workout for Thursday, November 9, 2023.
Today is a hill day.
Hills are the secret sauce for many savvy coaches and athletes.
Lance Brauman, the renowned sprint coach, has his sprinters use hill repeats during the early season.
Many coaches have athletes on hills most of the season.
4-time Olympic gold medalist used hills instead of track much of the season to build strength and speed.
Your workout today:
Warm up well, get the big muscles warmed up.
30-minute run, begin easy, build up to moderate, and keep it there.
8 x 400m hill, jog down easy.
30-minute run, begin easy, build up to a moderate pace, and keep it there.
8 x 200m hill, jog down easy
Finish with 6 x 150m stride outs
Cool down slowly.
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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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