The athlete who trains for middle distance running, long distance running and cross country has their work cut out for them. The body is a mortal engine. Challenge it, it will respond. One winter, I built up to 20 times an 800m uphill twice a week, to build for racing 10,000m. I found myself handling the racing fine, just needing to fine tune with some 200m and 400m speed work.
Cross country is different. In coaching, I found out, with friend and fellow coach, that hills could do many things for the runner. The workout below is what I used to build for my junior year in college ( I cut the repeats down). Hills build strength, speed and focus.
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Colby Alexander, photo by Kevin Morris
Week 11, Summer mileage, Training week 11, building the racing fitness
Monday: 55 – 60 minute park run
Tuesday: 20 minute warm up run, 3 x mile, hilly, 1/2 mile jog, 8 x 160m stride outs, cooldown
Wednesday: 30-45 minute run, relaxed
Thursday: 80 minute fartlek, 10 x 2 minutes at 5k pace, 2 minute jog, 10 x 1 minute, 5k pace, 1 minute jog, 10 minute warmup up, 10 minute cool down
Friday: 30-45 minute minute park run, relaxed
Saturday: 5k hilly race, get the first race in
Sunday: 85-90 minute long run
