2021 RunBlogRun, week # 4, Summer mileage, day 4

Today is a hilly run. In your 65 minute run, we want you to do 40 minutes in the hills, and how you do it is up to you. A couple of suggestions. You could break int up into a ten minute hills charge, and do 4 of them, with five minutes rest in between. You could do a run up a tough hill for 30-40 minutes and jog back.
One of my favorites was 8 times a 5 minute hill charge, with 2 minutes between each. It was tough, but it built us up for the fall.
Women’s 5000m final, 2021 US Olympic Trials, photo by Kevin Morris / Kevmofoto
Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.

2021 RunBlogRun, week # 4, Summer mileage, day 4
Monday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, relaxed 55-65 minute run in the hills, enjoy the day, cooldown.
Wednesday: light run, 40 minutes easy pace, stretch, 4 x 150 m light cooldown.
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Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.
Friday: light run, 40 minutes easy pace, stretch, 4 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 60 minute run in a park, moderate pace, with ten minute hilly run during run, cooldown
Sunday: Long run, 65-75 minutes, at a conversational pace

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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