Rockies – where we carried weights (rocks) to strengthen upper-body
LSD – long, slow distance (like what you do now on Sundays)
Uppers – training to run up-hills and over the crest of hills, there is indeed a strategy for that
Downers – training to run down-hills and through valleys, and again, there is a necessary strategy for that
Fartleks – which means, in Sweedish, speed-play – done during medium-length runs, picking up pace between identified distancesSpeed – usually done on an open grass field, b/c our races were usually on grass – but can be done on tracks. This varies intensity, distance and rest time. It also challenges top runners to run behind and slower runners to take the lead. Excellent for building a sense of team accomplishment.
Meat & Potatoes – the typical 5-8 mile run, medium pace, just for the mileageRacing strategy – how to run as a team not just as individuals, overtaking, drafting, corners, hilltops, verbal calls, etc.Strength – weight training, lots of leg lifts, core, and bike, rowing is good too
Pool – so as not to pound the legs too much, do running in the pool, including with weights. These, I must admit, were tough! Also includes regular laps.
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