by Larry EderIf there is a secret sauce for distance runners, it is likely to be hill running. Like fartlek, the ability to make it personal, allows hill work to be truly bespoke (truly focused on the individual). For example, early in training, I will suggest 30 minutes of hills in a 50-minute run. This could mean five minutes of hills five times, and then, a long hilly patch, say ten minutes.
Olympic cross country, circa 1924, courtesy IOC
Personalize hill days to your needs. Early in the season, just build strength and endurance, and later in the season, build your weak parts and hone your strengths.
Love those hills…
Thursday: warm-up, run in the hills, get in 30 minutes in your 50 minute run of hill running, cooldown
2021 RunBlogRun, week # 1, 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
