Going Beyond
the Frame
Run Strong
Week 6
Hills Are Your Best Friend
"Hills are speedwork in disguise.'"
Frank Shorter, Olympic long distance runner
The Weekly Preamble
Notes, techniques and quick tips to help you feel your best and get the most out of your runs each week. Read this section before you get started with your weekly workouts.
Coach's Notes
Hills help you build confidence in your fitness and you will always be stronger for the effort.
Quick Tips
Tackling hills improves your turnover, strength, posture and efficiency
Think "acceleration" and quick steps on the uphill
Be careful on the downhill! They're much harder on your body
Training Schedule
Week 6
Total time: 50-65 minutes
Warm-up:
Run slow & easy for 10 minutes.
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 for 10 minutes.
Static stretches to finish.
Total time: 30-40 minutes
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run 20-30 minutes steady and comfortable.
OR alternate "10-and-1s" 2 or 3 times as you feel.
Cool-down:
Run slow and easy for 5 minutes.
Static stretches to finish.
Total time: 50-70 minutes
Warm-up:
Run slow & easy for 5 minutes.
Include dynamic stretches.
Work-out:
Run 40-60 minutes steady and comfortable.
OR alternate "10-and-1s" 4-6 times as you feel.
Cool-down:
Run slow and easy for 5 minutes.
Static stretches to finish.
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Enjoy your hill session. You are ready for it!
Smiles and have a great week!
Coach Lynn
