Hilly base run
Perform this session once per week. Start with 10-15 minutes of easy running on level ground to warm up. The middle 75 percent of the run should be over hilly terrain. Your heart rate can climb to 15-25 beats below AT. Choose a route with hills of varying length and grade. Trails are a great choice if they are available. Overall, keep the effort aerobic and in control. This should be your weekly long run. Gradually increase it from 45-60 minutes up to 90 minutes to two hours.
LifeSport head coach Lance Watson has coached a number of Ironman, Olympic and age-group Champions over the past 25 years. Join Lance to tackle your first triathlon or perform at a higher level.