This is your workout for Thursday, September 28, 2023.
This is your hill day.
Hills and Tempo days will get you much of the way there to racing well in cross-country season.
Our workout is pretty simple and also pretty effective.
Warm up well, then 30 30-minute run. Start slow build-up to moderate, then the hills:
8 x 100m hills, jog down each, 8 x 150m hills, jog down each, 8 x 200m hills, jog down each, 8 x 250m hills, jog down each, 15 minutes of easy to moderate running, 6 x 150m stride outs, on flat ground, then, slow cooldown.