Notes
15 to 25 minute Warm-Up + Hill Repeats: 6 to 8 times a moderately sloped hill (6-10% grade) lasting 60 to 90 seconds with the jog back down the hill as recovery + 15 to 25 minute Cool-down
7 Hill Repeats (6:30/Mile with 8% grade for 60 seconds) Recovery (9:00/Mile with 0% grade for 90 seconds)