Re: Is this an OK Routine?

Doug Freese wrote:
>
 Just
> make sure you have a sufficient base before you start adding some hills. 
> And if it is your hard day add a "rest" day to follow.

Something I might add is that "some" hill work can improve form and
economy when done aerobically and might be suited for earlier use in
program than they would be for speed work. "Some" needs to be described
in terms of a person's present status (endurance, strength, hill work, 
injuries, etc) and goals. If people are doing hill repeats as a form of 
speed training, then I would think (but, hey, I'm just a beginner) the 
base needs to be greater than if using them as a form of strength 
training, which may help their endurance and form.

Also, after remembering that OP's goal was races on dirt roads, I would 
definitely include foot/ankle strengthening and related exercises 
somewhere in here. He needs to maintain strength / flexibility in all 3 
planes of motion and that could be part of weight drills. I just have 
visions of somebody training only on treadmill for 4 months, then 
running on dirt road and twisting an ankle. Christine Clark did not do 
all her training on treadmill, at least according to what I've read.

Dot

--
"Success is different things to different people"
-Bernd Heinrich in Racing the Antelope