by Larry EderThe idea of working in hills during the cross country season is nothing new. The idea of building your summer mileage and strength is not a new one either.
This is the secret sauce, so to speak of our plan. The idea is to build mileage, build hill strength and add on some tempo work to get you race ready for cross country. Within 3-4 races, you are racing fit.
W1,500m in Stockholm, July 4, 2021, photo by Diamond League AG
Thursday: warm-up, run in the hills, get in 40 minutes in your 65 minute run of hill running, cooldown.
2021 RunBlogRun, week # 6, 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.
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 minutes run in a park, moderate pace, with ten-minute hilly runs during the run, cooldown
Sunday: Long run, 65-75 minutes, at a conversational pace
