Today is Thursday, January 5, 2022.

It is the first Thursday of the year. Over the next eight weeks, we will begin to prepare you to race outdoors. Today is a hill day.

Hills are a secret sauce for some. We use it as one of 3 thought workouts a week as they build turnover. My head coach at

Foothill, Joe Mangan, could get Junior college athletes in shape in about six weeks purely on hills. We called it the secret sauce. Speed, endurance, and confidence. All in those darn hills.

Your workout today is to warm up, run 30 minutes moderate pace to a tough pace, jog for 3-5 minutes, find a 200m hill and do

six hill charges up the hill, jog down, then 15-minute cooldown.



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