RunStrong101-WEEK 6

Woo Hoooooo time for "Hills"! 

"Hills are Speedwork in disguise..."                                                                                                               Frank Shorter - American long distance runner;  Olympic Gold & Silver in the Marathon - Munich 1972/Montreal 1976 

                                                                                                                                                                                                         

“Hills are your Best Friend” says Coach Lynn… LOVE em!  Tackling hills improves your turnover, strength, posture, efficiency, builds confidence in your fitness and you will always be stronger for the effort.

What to do on the Uphill?  Think ACCELERATION and quick steps!​​

What to do on the Downhill?  Be careful!  Downhills are much harder on the body than the uphills!

*For technique details please read Detailed Coaching Advice.                     

ENJOY your Hill Session - You are ready for it!             

Smiles as always, Coach Lynn 

 

Week 6 - Hills are your Best Friend!

"Hills are speedwork in disguise"... Quick arms and a quick short light stride... the less time on the ground the better!

Woman Tying her Shoelaces
Sporty Girl

Day 1

Never avoid hills! Today is a Hill Specific interval session, but resolve to include them on your routes for easy runs and longer runs wherever possible.

Warm-up: Run slow and easy 10 minutes. Include your dynamic stretches. 

Work-out: 

Find a hill that has an incline of approximately 25 degrees; Do 1 min. brisk run uphill and take a 2 minute slow & easy recovery run back down the hill; Do this combination 6 times if you are preparing for 5K or 10 times for 10K. 

Using the same hill, then do a 30 second brisk run uphill and run  back down the hill at a slow and easy recovery pace; Do this combination 6 times if you are preparing for 5K or 10 times for 10K.

Cool-down: Run 10 min. easy peezy or do any WalkRun combination as you feel.  Finish with static stretches.

Total Time: 50-65 min.


                 

Day 2

Much needed easy run day... Add Coach Lynn's core as an option. Make sure you stretch.

Warm-up: Run slow & easy for 5 minutes. Include dynamic stretches. 

Work-out: Run 20-30 min. steady and comfortable as you feel (OR alternate 10-and-ones 2 or 3 times through as you feel.) *As always, this is meant to be an easy recovery day. And your legs may be tired from your hill session. So we take it easy today. *Choose less volume if you are preparing for the 5K distance or you are new to the program. Choose the longer 40 minute option if you are preparing for 10K or are already running with experience and are used to this volume.

Cool-down: Run slow & easy for 5 minutes. Finish with static stretches.

Total Time: 30-40 minutes 

Treadmill

Day 3

Moderate Day - Volume is at it's highest this week.. "peak volume and intensity" and NEXT week we recover and then you may choose to test yourself over 5K or 10K:)

Warm-up: Run slow & easy for 5 minutes. Include dynamic stretches. 

Work-out: Run 40-60 min. steady and comfortable as you feel (OR alternate 10-and-ones 2 or 3 times through as you feel.) *This is meant to be a moderate effort day. *Please choose less volume if you are preparing for the 5K distance or you are new to the program. Choose the longer option if you are preparing for 10K or are already running with experience and are used to this volume.

Cool-down: Run slow & easy for 5 minutes. Finish with static stretches.

Total Time: 50-70 minutes 

 

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