Notes
Hill focus day. Beth I need a gradual hill around 4% grade that you can run up for 3 minutes. If you do not have such a hill nearby please let me know :)
Warm up:
15 minutes very gradually warm up to a steady pace/effort ending at your hill
Main Set:
5x(3 minute hill as 2 minutes STEADY running, 1 minute power up, EASY running back down the hill for recovery)
For the STEADY pace, it should feel like a managable effort where your heart rate is relaxed.
For the Power Up, you are now trying to get up the hill quickly with a powerful stride...not all out, but STRONG!
Cool down:
15 minutes easy running
Ran 15 min warmup @9:34, then 5 hill repeats, 3 mins up and almost 4 back down. Ran 15 mins cooldown around same pace as warmup. Cold day, wearing a lot of clothes. West wind, could feel it at the top of the hill and when coming back on cooldown run.