Hills are the magic elixer for distance runners. The great, late Arthur Lydiard, the New Zealand milk man who made his country the king of distance running in the 1960s, loved hill workouts. So did Lasse Viren, who won the 5k/10k in Munich and Montreal, used hills to get him fit when his achilles were bothering him.
Thursday, September 8, 2016: 1-mile warmup; 3 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat twice more, no rests); 1-mile easy cool-down.
Friday, September 9, 2016: Warm up; 5 miles easy running; 2x150 yds relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.
Saturday, September 10, 2016: Race day. Warm up, listen to your coach, race, cool down. Sunday: Easy 7-mile run on grass or dirt with friends.
Sunday, September 11, 2016: Easy 7-mile run on grass or dirt with friends.
Looking for an app to log your miles try www.Youthrunnercoach.com. It's free.