Workout for August 17, 2006

Sorry I'm a bad trainer yesterday and today. I am feeling a little lazy and for that my poor fast girls are suffering.

I'm battling the laziness so here is your workout. Everyone's favorite...Hills.

Beginner - 5 hills Intermediate - 6 hills Advanced - 7 hills

Find a hill that takes approximately 2-3 minutes to run/walk up. If you liked the hill you used last time do it again. Alternatively if you don't like the up down up down. Find a LOOONG hill and run/walk for 3 - 5 minutes and then recover for two. If you are in Missoula, Gharrett along with most of the South hills is great example of this.

The walk is your recovery time. So use it. Don't worry about speed, the point of this is simply to get up the hill multiple times.

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If you are on the treadmill try this one it's pretty similar to the outside workout but feel free to walk the recovery if you want to and slow down if the suggested pace is to fast. I personally would try nothing faster than a 10minute mile to start with and possibly slower due to the incline.

• Treadmill at 3% incline
• Run up at approx 10km pace for 3 minutes
• 3 minute jog recovery
• Start with 3 or 4 repetitions and gradually increase over time

Have a great run pretty girls!