by Larry Eder
2025 Summer Mileage, Week 6, Day 4, August 14, 2025, Thursday is for hill charges
Thursday, August 14, 2025, warm-up well, 60 minute-70 minute run, 50 minute fartlek, 10 x 1 minute uphill, 1 minute job, 3 x 5 minutes, hard, 5 minutes eachy, 10 minute moderate pace, 10 minutes of moderate pace at end, cool-down.
In this hot weather, remember to hydrate. 2-3 liters a day of water, watch out for carbonated beverages, and caffeine (in moderation). Do not take sports drinks with caffeine, ginseng and things that you have not discussed with your coach and family physician. Those drinks can cause heart issues. They are not a joke!
What is fartlek?
Fartlek is Swedish for “speed play”
The guy who started it was Gustav Holmer, 1912 and 1920 Olympian (decathlon and pentathlon). Holmer was coach in 1930s for Swedish cross country team, and they, well sucked. Gustav came up with a program to develop strength and speed using the wood chip covered paths in Swedish parks and forests.
In the US, the workouts are much more rigid. Coach Holmer used a system to get the athletes in shape and then, left them to their own creativity with some suggestions. I have done 80 minute fartleks using hill charges, fast running segments on hills and flats and with differing lengths. Recovery is controlled, and they work best with shorter recoveries. It teaches you to race with fatigue.
#SummerMileage, #hillrunning, #RunBlogRunSummerMileage, #running, #crosscountry,
Will. you be ready? Follow our daily training suggestions, and daily athlete stories and you will be ready to race in the fall!
The Nike Pegasus PLUS is a great entry shoe for high school cross country. You should consider it, and learn more about it at nike.com. It is light, cushioned, a good summer mileage shoe. If you need a little more cushioning, try the Vomero 18. The Vomero 18 has more cushioning that the Pegasus PLUS. If you like NIKE, I would suggest high schoolers use the NIKE Pegasus PLUS for Tuesday, Thursday and Saturday. I would suggest the Vomero 18 for Sunday, Monday, Wednesday and Friday. I always suggest two pairs of training shoes. Why on Vomero 18? It is a cushioned shoe that feels great and is good on the roads and trails.
If you need a more cushioned shoe, try the Vomero 18 and the Vomero 18 PLUS, for great cushioning, a more sophisticated ride. Check them out at your local NIKE retailer or NIKE running store.
Do you want to be a better cross country runner than you were in the past? Focus and follow our training. It is all about the consistency.
For Great Summer reading! Self Made Olympian by Ron Daws, A Clean Pair of Heels by Murray Halberg, Pre! by Tom Jordan, Quicksilver, The Mercurial Emil Zatopek, by Pat Butcher, The Destiny of Alain Mimoun, by Pat Butcher (a monograph)
Remember, one day at a time!!!! #SummerMileage, #CrossCountry,
