Training Plan Entry
Hill
8 mi
Run- 8 miles
Start easy and relaxed, HR is below 150 for the first 4 miles.
Then on a moderate grade hill, nothing too steep (~5%-7%), run 5 X 1:00 fast strides up the hill. Effort would be roughly 5k race effort, hard but not dying.
Stop at the top for ~20" or so just to catch your breath, then run back to the start at an easy effort. Then stop for ~20" to recover before starting the next one. Finish the run relaxed and easy. HR would be ~140-155.
Hydrate before and after this.