Run Strong
Week 6
Hills are Your Best Friend

"Hills are speedwork in disguise.'
- Frank Shorter, Olympic long distance runner

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Coach's 
Notes:

  • Hills help you build confidence in your fitness and you will always be stronger for the effort.

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Quick tips:

Detailed coaching advice

Feel like digging deeper? Check out this week's advice for technique details that will support your runs this week.

Enjoy your hill session. You are ready for it!

Smiles and have a great week!

Coach Lynn

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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:

  • Run slow & easy 10 min.

  • Include dynamic stretches.

Work-out:

  • Find a hill with an incline of approx. 25 degrees

  • 1 min Brisk Run uphill + 2 min recovery walk/run back downhill

  • Do this 6 times if you're prepping for 5K or 10 times if you're prepping for 10k.

  • On the same hill, do 30 second BR uphill and slow RWR back down.

  • 6 times for 5K runners, 10 times for 10K runners.
     

Cool-down:

  • Walk and/or easy run 10 min.

  • 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:

  • Run slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 20-30 min, steady and comfortable.

  • OR alternate "10-and-1s" 2 or 3 times as you feel. 

  

Cool-down:

  • Run slow & easy 5 min.

  • 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:

  • Run slow & easy 5 min.

  • Include dynamic stretches.
     

Work-out:

  • Run 40-60 min, steady and comfortable.

  • OR alternate "10-and-1s" 4-6 times as you feel.

                    

Cool-down:

  • Run slow & easy 5 min.

  • Static stretches to finish.

All done Week 6?