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

Winning is great, sure, but if you are really going to do something in life, the secret is learning how to lose. Nobody goes undefeated all the time. If you can pick up after a crushing defeat, and go on to win again, you are going to be a champion someday.

- Wilma Rudolph
First American Woman Runner to win 3 Gold Medals at a single Olympics