Chris Allen is a good friend of mine from Wofford College. He is currently finishing up his senior year at Wofford, and he is an NCAA (D1) Wofford College cross country and track athlete. He has been on the Wofford Team for 4 years, and he is an extremely accomplished runner (he ran the Atlanta Thanksgiving Day Marathon about two years ago in addition to completing numerous half marathons and the Clemson triathlon). He specializes in the 5000 meters in track. He also ran cross country and track in high school. He is a biology and German double major, and he plans on becoming a physician assistant after Wofford. I will post some more of his running workouts as well (he has some good ones!) Here are two of his... one for hills and one for the flats!
10-15 min warm up (don't forget to do several striders before you do these)
30 1min on x 1 min off
10-15 min cool down
Another on involving hills (favorite from HS)
10-15 min warm up
15 Wind sprints up a 150 meter hill
(Jog on the way down; this should be considered a recovery)
10-15 min cool down
Hint: Wind sprints are like striders. But you are driving you knees up to be in a right angle (90 deg.) You should not go all out but you should give effort going up the hill. This workout is designed to bring the natural driving force back to your legs and to perfect your form for running.
Stay tuned for some swim workouts from Will in a day or two.
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