Notes
Run a hilly course. Go at a comfortable pace. easy or steady depending on how you feel. ATTACK the hills. Wherever there's an incline, run them HARD and continue hard for the first 10 seconds off it.
the hills in maine are fricken nonexistent so I found a hill and did twenty hard hills then seven miles
Training Plan Entry
hills
7 mi
Run a hilly course. Go at a comfortable pace. easy or steady depending on how you feel. ATTACK the hills. Wherever there's an incline, run them HARD and continue hard for the first 10 seconds off it.