This is the workout for Thursday, August 17, 2023.

There is a secret sauce to getting in shape for cross country: hills.

Run hilly long runs, do hill repeats, do hill charges, and race in the hills.

Make sure you have really easy days between the hard hill days, and you will be one tough cross-country runner when the cool days of fall hit in October.

Your workout today in honor of 1968/1972 Olympian Jack Bacheler, who liked sets of repeats broken up by moderate runs in between.

Workout today: warmup, 20 minutes moderate, 6 x 250m hill, 20 minutes moderate, 6 x 150m hill, 20 minutes moderate, 6 x 100m hill, slow cooldown.