This is a workout for day 4 of Week Two, Thursday, March 23, 2023.
Hills have been part of all of my training programs since high school. I learned how to vary those workouts while coaching with my friend and mentor,
Joe coached at Foothill College with Hank Ketels and Peanut Harms and then brought me in, 1990-1996, as an assistant coach. Joe taught me the lesson that Swedish Coach Gosta Holmer used in the 1930s: find your local currency and use it. In Los Altos Hills, we had hills everywhere, and so Joe would use them in just about every workout. For 200m/400m runners, for 800m/1500m runners, and, of course, for cross country runners.
Hills toughen you, and they build confidence in your fitness.
Our workout today is a good warm-up (remember 5 push-ups, 5 sit-ups, 5 pull-ups) 5 x 150-meter hill repeats, jog down, 20 minutes moderate running, 5 x 200-meter hill repeats, 20 minutes moderate running, 5 x 250-meter hill repeats, 20 minutes moderate to easy running. Cool down slowly.