Notes
7 miles roundtrip pushing a hard pace in the Dions and 25 min of hill work in the middle...tired but in all ways good.
Training Plan Entry
Hill
6 mi
Run this by feel alone and on a hilly/ rolling course. I do this same session very frequently. If you truly listen to your body then you can't go too hard. The workout is sets of (40"/40"/ 1:20) all at faster than 5k effort (I would be looking for a peak HR at the end of the 1:20 interval in the 170+ range. The 40" intervals are strong and hard but never needing to dig.
The rest intervals are simply done for as long and as easy as you feel you need. When I do this run I have a route that has a