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.

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inspirations

Be fearful today that you will waste this opportunity, all of this training. Don't be afraid of failing, be afraid of the wasted opportunity.

- MB