November 16 2017
Coach Hillary Kigar shares a tip she picked up while listening to a lecture delivered by esteemed distance running coach Jack Daniels.
Training Key for Hilly 5K Plan
Easy Run + Flex: Run at an easy effort on flat terrain and finish with stretching or foam rolling.
Green Hill: The goal here is to learn to run hills efficiently—slower on the way up, and faster on the way down working with the flow of terrain. Find a hilly route of the indicated distance and focus on maintaining as even an effort as possible the entire run.
Red Hill Repeats: This true hill workout is a toughie.
Hill Climbers: This workout includes longer, more moderate hill climbs that build strength and endurance.
Race Simulation: This workout will help you get in tune with how your body should feel during a race. You’ll run this on flat terrain. Leave the Garmin at home (or just use it to track your distance) and focus on effort, not pace.
Stairs + ST 30/30 Minutes: Hit the stair climber (or a nearby stadium). Climb stairs at a moderate effort for 30 minutes. Follow with a 30-minute total body strength workout (yoga, Pilates, body strength, kettlebell or weights).
Easy Cycle + ST 30/30 Minutes: Ride a bike (indoors or outdoors) at an easy effort for 30 minutes and follow with a 30-minute total body strength workout (yoga, Pilates, body strength, kettlebell or weights).
Rest or Restorative Yoga: A complete rest day or very light flexibility session.