2023 RunBlogRun Spring Training for the Middle Distances, 800 meters to 5,000 meters, Thursday is a day in the hills, Week Two, Day 4

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 Mangan.

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.