Hi All,
It’s good to remind runners the benefits that Hill Repeats give you to improve your racing and that they reduce injuries; especially with the Double Dipsea coming up during later August. Hill repeats also help track and road racing. The Fall XC race season and road races will be upon us within two months: get in our Saturday workouts during July and August! I round out the program by building you a strong structural frame with Loaded Carries, KB Swings/Clean & Presses, Sprints and Mobility exercises It takes the all-around run training to survive or do well on that tough Dipsea course.
Hill Training builds Explosive Power in your legs; kind of the “weight training of running” by stressing the quads, calves, Achilles tendons and hamstrings. They improve Running Form by forcing you to drive your knees and pumping your arms. Fast hill repeats Enhance Your Stride with improved length and leg turnover frequency. Runners often forget that quick hill repeats builds leg speed. Building strong legs reduces chances for leg injuries when racing and pushing your limits: your equipment won’t break down. Hill Repeats build mental toughness when you are trying to complete a high number of reps, that is carried to your race when you have to “push the edge” of your effort
7/1/25 TUESDAY. TEMPO run pieces on a flat to undulating course on dirt or pavement terrain at 10K race pace paying attention to the perceived exertion so that you acclimate to holding a high aerobic pace for extended time periods. After the warm-up mile
5′ tempo (1′) – 8′ tempo (1′) – 7′ tempo; then run to finish of workout.
7/2/25 WEDNESDAY. STRENGTH TRAINING CIRCUIT/ MOBILITY/KB LIFTS/ DEADLIFTS. 8 AM at Warren’s gym. Get in Shoulder Complex with resistance band, a few goblet squats; then 5/10 KB Swings prior to executing two rounds of the Circuit.
Deficit KB Sumo Deadlfts
Left, Slow Donkey Whips with heel touch / Left, “Sweep & Reach”
Right, Slow Donkey whips with heel touch / Right, “Sweep & reach”
Incline Push-Ups
X8 R/L Elevated Single Hip Bridges on Step-Up Box
Wipers
X8 R/L Heavy DB Gorilla Rows
X5 R/L Elevated Reverse Lunges
X 6 R/L Fwd Stance Landmine Presses
21’s Weighted Bar Curls / DB Plank Drag
R/L X5 Med Ball Throws to Kees
O’Head Grip Plate Carry / Farmer Carry
Finisher: 3 x 3-4 reps Deadlifts, with 30″ standing hold after last rep.
7/3/25 SPEED-WORK on your local track. After the mile warm-up, 6 x 30 meter pick-ups, skips and butt-kicks.
A gp (sub 7′ pace gp): 2 x 200 (200) – 2 x 400 (on 1:30) – 3 x 1000 (200) – 2 x 400 (on 1:30) 2 x 200 (200)
B gp 2 x 100 (100) – 2 x 400 (Tom on the 2:30/ Judi on the 3′) – 1 x 600 (200) – 2 x 400 (on 2 ‘) – 2 x 100 (100)…Stretch after the workout.
7/5/25 SATURDAY. HR/XT/MOBILITY/ LOADED CARRIES/KB SWIINGS/SPRINTS/DEADLIFTS. 9 AM in Lot C of Olivet Seminary, 201 Seminary Drive, Strawberry / MV area. I’ll open chain gate about 8:40 or earlier so you can park and get in your warm-up.
So far joining in: Judi, Paula, Hunter or Andy, Tom, Carol, Elizabeth, Kevin,
KeesTraining 