Notes
Hills circuits. 60 seconds up fast, jog back down, 30 second flat stride, jog back, 30 second up the hill at top speed and jog back.
Tough, but enjoyable. Coped ok.
Training Plan Entry
Hill
17 km
1:20:00
Hill circuit: pick a hill with 5-7% slope and do 60 seconds up fast, jog back down, 30 second flat stride on the road near the hill and the jog back to the hill and do 30 second up the hill at top speed. That is one set, do 10-12