Join us as we add a midweek workout into the KDF Norton Training program. We will meet every Tuesday from February 3rd until April 7th at 6:30pm near Iroqouois Amphitheater.
Weekly hill repeats are a great way to increase your running strength which will result in faster races. We will meet for our warm-up at 6:30pm then head to the hill. You will have two different hill distances to choose from and you can mix and match. This should be a hard effort, but not all-out. As you approach the top, don't let up. Instead, surge over the crest of the hill. Jog back down and begin again. All uphill efforts should be at a steady 5k pace. Instead of timing each uphill effort, keep track of the total time it takes to complete the workout, from the beginning of the first uphill effort to the last jog down the hill. As fitness increases, the total time spent on the workout will decrease. We hope to see you there!
Beginner (B), Intermediate (I), Advanced (A)
Longer Hill (LH), Shorter Hill (SH)
February 3rd - 3-4 repeats (Beginner all SH), (Intermediate 2 BH, 2 SH), (Advanced 3-4 BH)
February 10th - 3-4 repeats (Beginner all SH), (Intermediate 2 BH, 2 SH), (Advanced 3-4 BH)
February 17th - 4-5 repeats (Beginner all SH), (Intermediate 2 BH, 3 SH), (Advanced 4-5 BH)
February 24th - 4-5 repeats (Beginner all SH), (Intermediate 2 BH, 3 SH), (Advanced 4-5 BH)
March 3rd - 5-6 repeats (Beginner all SH), (Intermediate 3 BH, 3 SH), (Advanced 5-6 BH)
March 10th - 5-6 repeats (Beginner all SH), (Intermediate 3 BH, 3 SH), (Advanced 5-6 BH)
March 17th - 6-7 repeats (Beginner all SH), (Intermediate 3 BH, 4 SH), (Advanced 6-7 BH)
March 24th - 6-7 repeats (Beginner all SH), (Intermediate 3 BH, 4 SH), (Advanced 6-7 BH)
March 31st - 7-8 repeats (Beginner all SH), (Intermediate 4 BH, 4 SH), (Advanced 7-8 BH)
April 7th - 7-8 repeats (Beginner all SH), (Intermediate 4 BH, 4 SH), (Advanced 7-8 BH)
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