2025 Summer Mileage, Week 6, Day 4, August 14, 2025, Thursday is for hill charges
Thursday, August 14, 2025, warm-up well, 60 minute-70 minute run, 50 minute fartlek, 10 x 1 minute uphill, 1 minute job, 3 x 5 minutes, hard, 5 minutes eachy, 10 minute moderate pace, 10 minutes of moderate pace at end, cool-down.
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In this hot weather, remember to hydrate. 2-3 liters a day of water, watch out for carbonated beverages, and caffeine (in moderation). Do not take sports drinks with caffeine, ginseng and things that you have not discussed with your coach and family physician. Those drinks can cause heart issues. They are not a joke!
What is fartlek?
Fartlek is Swedish for “speed play”
The guy who started it was Gustav Holmer, 1912 and 1920 Olympian (decathlon and pentathlon). Holmer was coach in 1930s for Swedish cross country team, and they, well sucked. Gustav came up with a program to develop strength and speed using the wood chip covered paths in Swedish parks and forests.
In the US, the workouts are much more rigid. Coach Holmer used a system to get the athletes in shape and then, left them to their own creativity with some suggestions. I have done 80 minute fartleks using hill charges, fast running segments on hills and flats and with differing lengths. Recovery is controlled, and they work best with shorter recoveries. It teaches you to race with fatigue.
#SummerMileage, #hillrunning, #RunBlogRunSummerMileage, #running, #crosscountry,
In his sophomore year of track, Steve Prefontaine did not make the state meet. He was embarrassed and upset with himself. That summer, he planned, with his coaches, a ruthless series of training runs over the summer. He not only did mileage, he made himself stronger. He made himself tougher. That fall, Steve Prefontaine was ready for his junior season of high school cross country.
Will. you be ready? Follow our daily training suggestions, and daily athlete stories and you will be ready to race in the fall!Â
The Nike Pegasus PLUS is a great entry shoe for high school cross country. You should consider it, and learn more about it at nike.com. It is light, cushioned, a good summer mileage shoe. If you need a little more cushioning, try the…
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