Saucony RBR Summer Mileage Program, Week Seven, Day Four, by RunBlogRun

Saucony Kilkenny, photo by Saucony Running

Today is day four of week seven. It is a hill workout day. If you run a typical cross country course in the US, there are hills. If you run one of the really tough courses, they your hill workouts will help you even more.

Hill workouts are great ways to develop strength, speed and endurance. If you are a middle distance runner, you should have time each year where you do hill work. Arthur Lydiard, the famous coach, had a time each year dedicated to hill workouts, just before the athlete switched to the track.

The hill workouts here are progressive and you are getting to the point in the summer season where eight hills can wear you out pretty well. That is what they are intended for.

Focus on the hills. You will be a better cross country runner because of it.

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Saucony, RBR Summer Mileage Program, Week Seven, Day Four,

Thursday: 1-mile warm up, 5 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat four more times, no rests); on the flat at the bottom of the hill, try for 7×150 yards as easy strikeouts, jogging back to start, no rest between; 1-mile easy cool down.

#crosscountry, #FindYourStrong, #SauconyRBR Summer Mileage Program

Author

Larry Eder
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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