Goal for Week 4: Add Hill Repeats
This week we'll add hill repeats to the training. The long run should still be more than one hour, but also now at least one time during the week find a 150-200m hill to run, 6-8 times at about 3K-5K race pace with an easy jog back down between each repeat. A hill on a road if fine, but a grassy slope would be great. Total weekly mileage should be about the same. Next week we'll try to increase mileage a bit.
Sunday Long Run (70 minutes or more)
Monday 5-6 miles
Tuesday 7-8 miles with hill repeats (6 x 150m)
Wednesday 8-9 miles
Thursday 5-6 miles w/ strength training
Friday 7-8 miles
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
This week we'll add hill repeats to the training. The long run should still be more than one hour, but also now at least one time during the week find a 150-200m hill to run, 6-8 times at about 3K-5K race pace with an easy jog back down between each repeat. A hill on a road if fine, but a grassy slope would be great. Total weekly mileage should be about the same. Next week we'll try to increase mileage a bit.
Sunday Long Run (70 minutes or more)
Monday 5-6 miles
Tuesday 7-8 miles with hill repeats (6 x 150m)
Wednesday 8-9 miles
Thursday 5-6 miles w/ strength training
Friday 7-8 miles
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
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