Run Strong
Week 6
Hills are Your Best Friend
"Hills are speedwork in disguise.'"
- Frank Shorter, Olympic long distance runner
Coach's
Notes:
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Hills help you build confidence in your fitness and you will always be stronger for the effort.
Quick tips:
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Tackling hills improves your turnover, strength, posture and efficiency
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Think "acceleration" and quick steps on the uphill
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Be careful on the downhill! They're much harder on your body
Enjoy your hill session. You are ready for it!
Smiles and have a great week!
Coach Lynn
Week 6 Schedule
Day 1
Total time: 50-65 minutes
Today's Tip:
Don't avoid hills – resolve to include them more often!
Warm-up:
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Run slow & easy 10 min.
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Include dynamic stretches.
Work-out:
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Find a hill with an incline of approx. 25 degrees
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1 min Brisk Run uphill + 2 min recovery walk/run back downhill
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Do this 6 times if you're prepping for 5K or 10 times if you're prepping for 10k.
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On the same hill, do 30 second BR uphill and slow RWR back down.
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6 times for 5K runners, 10 times for 10K runners.
Cool-down:
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Walk and/or easy run 10 min.
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Static stretches to finish.
Day 2
Total time: 30-40 minutes
Today's Tip:
Much needed easy run day. Make sure you stretch!
Warm-up:
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Run slow & easy 5 min.
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Include dynamic stretches.
Work-out:
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Run 20-30 min, steady and comfortable.
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OR alternate "10-and-1s" 2 or 3 times as you feel.
Cool-down:
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Run slow & easy 5 min.
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Static stretches to finish.
Day 3
Total time: 50-70 minutes
Today's Tip:
We're at peak volume and intensity this week!
Warm-up:
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Run slow & easy 5 min.
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Include dynamic stretches.
Work-out:
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Run 40-60 min, steady and comfortable.
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OR alternate "10-and-1s" 4-6 times as you feel.
Cool-down:
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Run slow & easy 5 min.
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Static stretches to finish.