Athletics News

2023 RunBlogRun Fall Cross Country Training & Racing, Week 3, Day 4, Thursday in the hills

Larry Eder

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.

  • Larry Eder has had a 51-year involvement in the sport of athletics. Larry has experienced the sport as an athlete, coach, magazine publisher, and now, journalist and blogger. His first article, on Don Bowden, America’s first sub-4 minute miler, was published in RW in 1983. Larry has published several magazines on athletics, from American Athletics to the U.S. version of Spikes magazine. He currently manages the content and marketing development of the RunningNetwork, The Shoe Addicts, and RunBlogRun. Of RunBlogRun, his daily pilgrimage with the sport, Larry says: “I have to…

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