Off-season and early base training is an excellent time to mix things up a bit with your training while focusing on proper form/technique and muscular endurance. One of my favorite run sessions to do this time of year is a strength-based session with varied patterns of movement.

**Hill Mixer**

**Total duration:** 45-60 minutes

1. **Activation exercises to engage muscle groups:** Perform 6-8 total reps of knee hugs, lateral lunges, backward lunge w/twist, body squats, etc.
 
2. **Warm-up:** Begin with 15 minutes of easy jogging, gradually building pace to the top of zone 2 heart rate/RPE 3-5. Follow with 4 sets of 20-second strides to elevate heart rate, interspersed with light stretching.

3. **Main set:** Perform 3-5 sets of 3-minute continuous circuits on a short hill (20 meters) with a modest incline. Effort on these bouts should be MODERATE/RPE 4-7. Take a 90-second recovery interval by walking around, shaking out the legs, and doing light stretching. Grass or dirt trails are ideal. For each consecutive 3-minute round, start with the next movement. Focus on quick feet, being "springy," and maintaining good posture. Keep hips & torso square with the lateral movements!
 
   - Bound up/easy jog down
   - Run backwards up/easy jog down
   - Lateral shuffle with left leg leading up/easy jog down
   - Lateral shuffle with right leg leading up/easy jog down
   - Run up/easy jog down

4. **Cool down:** Conclude with easy jogging for the remainder of the time.

Coach Brad says, "Happy Training!" He knows that getting to the next level in triathlon is often a matter of knowing when to push limits and when to pull back. A breakthrough can also be as simple as working on your mindset, fueling your success with sound mental strategies! He has coached a wide variety of athletes over the past 10 years, and I can tell you this: while there's no substitute for consistent training and proper nutrition, a strong fitness base is just one part of the equation!

‍