Hills are magic for cross country runners. They develop strength, speed and give your racing confidence, if you can master them. We will have one hill workout a week during the entire 20 weeks. If you need more, run in hills on your easy days. You can not run too slow on hills and they will get your fit. Lasse Viren, the 1972 and 1976 5k/10k winner in the Olympics, could not do much track work due to sore achilles. He did his speed work by running hill repeats and it brought him to a very high level of fitness.

Here's our workout for today!

Thursday, August 25, 2016, HiIl Day: 1-mile warmup; 2 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat once with no rest); 1-mile easy cool-down.