well, here's a reallllllly good hill workout. it increases your speed, it builds up your stamina, it builds muscle, when i did this workout 3 days a week for a month getting ready for track it cut me up even more.
Hill Workout:
1. Find a long hill that increases somewhat more slowly. I've found most likely a hill that is also a sub-division with houses on it are easiest to find. Grassy hills are just as good.
2. The motion you are going for is a high knee only coming off of your tip-toes, you won't be running up the hill.
3. The motion is very slow, it's about the speed that you'd be walking up the hill. Most people make the mistake of going to fast, so when you catch yourself going too fast slow yourself down.
4. I've heard different things about what to do with your arms, but it's best that you keep your arms at your waist straight down, not moving them at all.
5. When you reach the top of the hill and there's a flat part (if your fortunate to have a hill like that) jog around the flat for a minute or two slowly to rest.
6. Jog back down the hill.
7. If possible, when you reach the bottom of the hill run about 100-150m beyond the hill in a slow jog & then on the 100-150m back accelerate.
8. Take a short rest, and repeat. (once you've did it long enough you may not need to rest, but i'd definitely suggest a begginer to take a short break)
Just do as many as you can, it all depends on your hill & of course some of these steps you may be incapable of doing. You just have to adjust to the hill, I also have another motion besides the high knee motion but i'm not sure how to explain it..i'll need some pictures.
here's another good workout that many of you all would enjoy.
Fartlek:
the fartlek is Swedish for speed play. running various speeds over forest trails, parks, & country at will. It is invaluable througout training because of the enviromental effects, which allow for sunconcious control of efforts. A fartlek incorporate aerobic & anaerobic running. Stride out here, sprint here, jog somewhere else, spring up a hill & so on.
Basically what you're going to want to do is begin your jog at a normal pace and incorporate however many 100m or so acceleration sprints in the run. You'll slow back down to pace after every accelerated sprint, and try to decide how many of them you will do beforehand. Also, don't be timid to take on hills and whatever else while doing this workout.
Those are two great workouts for some of you all to just give a shot.
