Notes
6x75sec hills @ 5% with 60-90sec recovery. A good start. Than a tempo mile. The hills converted to http://www.hillrunner.com/training/tmillchart.php = 5:50 pace.
Training Plan Entry
Hill
4 mi
6x2min @5% (6:06 min pace), 2 min recoveries PLUS 4x30 seconds @ 5:45 pace