Notes
just another brutal hill workout...
Training Plan Entry
Hill
8 mi
Run- Hill Reps.
8 miles.
Wu) 3-4 miles with a steady build through out to HR 150. Then run 2 X 40" FLAT strides at 5k effort to open things up. On ~1' jogging.
Then on a moderate grade hill (~5% or so, shallow enough to allow you to run fast) do 8 X 1:00-1:30 intervals up the hill at roughyl 5k effort. So these are not maxed out, just strong. At the end of each you should feel OK enough to turn around and start jogging back.
Recovery after each needs to be appropriate to hit the pace/ effor