RunStrong101-WEEK 6
Detailed Coaching Advice

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 

                                                                                                                                                                                                         

DETAILED Coaching Advice

“Hills are your Best Friend” says Coach Lynn… LOVE em!  Hills are great for developing good running technique as you cannot over-stride on a hill and you must have good posture and good turnover when they are completed properly. Never avoid hills! This week the interval session focuses specifically on a set of Hill Intervals, but I encourage you to choose routes that include hills once in awhile - on your easy runs and longer runs -  so that you will learn to master your technique. Tackling hills improves your efficiency, builds confidence in your fitness and you will always be stronger for the effort.

Regardless of one’s fitness level, hills are always challenging.  Below are some tips that will help to make even the steepest hills a little easier.


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

  • Lean slightly into the hill.

  • Keep the abdominal muscles engaged and your back tall and strong – careful not to hunch in the shoulders. Think “shoulders away from ears.”

  • Be patient and focus only a few feet in front of you.

  • Shorten the leg stride with small, quick steps and a quick arm action.

  • Keep those arms pumping with a strong short quick upswing – “thumbs up” near your shoulders and driving the elbows to just back of your torso. As always, it is the arms that dictate the pace and leg turnover.

  • Land on the balls of the feet and the second the foot touches the ground, be conscious of lifting the knees as quickly as possible. “Less time on the ground”

  • OVERSTRIDING is a No-No! The most common mistake people make is thinking it is beneficial to “reach” and over-stride up a hill.  Test this out yourself.  Try one hill with small quick steps, and the next with a longer stride.  Guaranteed, you will discover your effort will be easier and more efficient with a shorter stride and a correspondingly lighter landing.


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

  • Let gravity do the work, which means relaxing the arms and legs and allowing the stride to lengthen comfortably.

  • If the hill is very steep and you find yourself falling too quickly for yourself, then consciously “sit down”: Slow yourself down by shortening the stride as you bend the knees and push your butt toward a sitting position towards the ground so that your feet land near to under your base of support.

  • It is important to understand that running downhill is much tougher on the body than running uphill.  The impact is greater when you run downhill and many people find it to be demanding on the knees.  Be careful, and make sure you ease up if you are feeling some discomfort.                                                  ENJOY your Hill Session - You are ready for it - Revel in it and be confident your efforts are worth it.  You'll LOVE your cool-down after such a workout accomplishment:)                      Have a great week! 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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