Hills help get you ready for cross country. They help strengthen your legs, build you speed and long endurance.
McKenzie Andrews, Miles of Trials/Texas 2021, photo by Kevin Morris /Kevmofoto
You could do a couple different workouts. You could do 30 minutes straight up a god awful hill (probably not good in week 2), you might consider 3 times 10 minutes up hill, six times five minutes uphill.
Vary the hills, and get ready for cross country.
Thursday: warm-up, run in the hills, get in 30 minutes in your 50 minute run of hill running, cooldown
2021 RunBlogRun, week # 2, Summer mileage, day 4
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, relaxed 45-50 minute run in the hills, enjoy the day, cooldown.
Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m light cooldown.
Thursday: warm-up, run in the hills, get in 30 minutes in your 50 minute run of hill running, cooldown
Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 50 minute run in a park, moderate pace, cooldown
Sunday: Long run, 55-60 minutes, at a conversational pace
