Happy Fourth of July!
When I coached at Foothill college from 1990 to 1996, Joe Mangan, my buddy and the head coach, and I had a blast. We had an amazing series of trails behind campus and we would take new junior college runners and get them into shape in 8 weeks. Our secret sauce, as Joe and I called it, was the hills. No matter how slow you would run hills early on, in between cursing your coach, and thinking the end was near, the hills would do their work. The runners would get faster and stronger, and more confident. Four weeks into it, they were new runners, eight weeks into it, they were running PBs. Joe and I would continue to smile, knowing that the secret sauce was consistency, the inspiration of nature, and those darn hills.
Scott Fauble, photo by PhotoRun.net
I recall one Olympic champion, who, due to achilles tenderness, had to run uphill for his strength and speed work. He did this for twelve weeks and with some short sprints around soccer pitches, he was fit and ready to race.
Embrace the hills, they are your friends!
Tuesday, July 4, 2017. warm up, run four 200 meter hill repeats, shorten stride, pump arms, look down at your feet, jog down easy, 30 minute run, then, cooldown.
As you begin running again, please consider the HOKA ONE ONE training shoes.
To learn about our sponsor, please go to 2017 HOKA ONE ONE Postal Nationals
Want some inspiration? Then, check out the video below, which highlights the 2016 HOKA ONE ONE Postal Nationals. It should inspire you to ask coach if your team can compete in it. All teams are welcome and it is free! See how your team ranks across the U.S! Here’s the video: http://www.runnerspace.com/video.php?video_id=190549#ooid=E2OHhiODE6d19qhv14SIqSXQX088IklV
Monday, warm up, easy 40 minutes of running with some hills, two times 150 meter strideouts,
cooldown
Tuesday, warm up, run four 200 meter hill repeats, shorten stride, pump arms, look down at your
feet, jog down easy, 30 minute run, then, cooldown
Wednesday, warm up, easy 35-40 minute minute run, two times 150 meter stride outs, cooldown.
Thursday, warm up, 45 minute fartlek, run one minute hard, two minutes easy, repeat 15 times,
then, cooldown
Friday, warm up, easy 30-40 minute run with two 150 meter stride outs, then cooldown
Saturday, Take a Day off, or run 30 minutes.
Sunday, warm up, 50 minutes, in hills, cooldown
