Workouts

•  Cross Training
  Workout Ideas

  Eight Benefits of Cross-Training
•  Endurance
  Long Runs

  Longer Inervals

  Foundation
•  Speed
  Tempo

  Fartlek

  Mid Range Intervals

  Short Intervals

  Kick Building

  Circuit
•  Strength
  Hill Running

  Long Hill Repeats

  Moderate Hill Repeats

  Short Hill Burst Repeats

  Daily Core

  Circuit Core

  Sand Running
•  Warm Ups
  Easy Jog

  Stretching

  Drills

  Striders

Hill Running

• helps develop power and muscle elasticity
• improves stride frequency and length
• develops co-ordination, encouraging the proper use of arm action during the driving phase and feet in the support phase
• develops control and stabilization as well as improved speed (downhill running)
• promotes strength endurance
• develops maximum speed and strength (short hills)
• improves lactate tolerance (mixed hills)

Notes on form:

• Uphill running - lean forward, shorten stride, increase arm swing and stride frequency.
  
• Downhill running - lean forward (gravity is a gift), increase stride frequency to avoid braking motion with heels.
  

In this section we have broken hills into 3 categories, short, medium and long hills. Each one has a specific purpose.

next 5 days

Nada

Nothing on the schedule

full schedule

inspirations

It seems to me that people have vast potential. Most people can do extraordinary things if they have the confidence or take the risks. Yet most people don't. They sit in front of the telly and treat life as if it goes on forever.

- Philip Adams