by Larry EderI have to admit, that I loved hills. I used to race the Nimitz run on Treasure Island in San Francisco Bay. The 5k and 10k would begin together and about 1.5 miles into the event, a huge hill would come out of nowhere. I would relax when I saw a hill. The Nimitz run had a series of hills on this course that were challenging, and watching the amazing athlete Don Paul, in his 40s, set a tough course record of 31:50, on this tough course, was something I did not forget, as I chased him for five miles.
Hills are the secret sauce. Use them.
Alina Reh goes 31:26, photo by Helmut Winter
Thursday, June 18, 2020: warm up, hill workout, 50 minute run, eight two minute hill charges, keep good pace, cooldown
2020 RunBlogRun Spring Track & Field Training program, in the time of the coronavirus, Week 25, day 4
Monday: warm up, an easy 50 minutes, 6 x 150 m stride outs, cooldown
Tuesday: warm up, 15 minutes easy, tempo run, 20 minutes, at pace 30 seconds above your ave mile pace for 5k now. So, if you ran 18 minutes for 5k, you can run 20 minutes at 6:20 mile pace, this is not to exhaust you, but to build you, 20 minute cooldown,
Wednesday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Thursday: warm up, hill workout, 50 minute run, eight two minute hill charges, keep good pace, cooldown
Friday: warm up, an easy 45 minutes, 6 x 150 m stride outs, cooldown
Saturday: warm up, Fartlek: 50 minutes, 10 minutes good pace, 15 x 1 minute hard, 1 minute easy, 10 minutes good pace, cooldown.
Sunday: Long runs, 70-75 minutes
