Notes
15 to 25 minute Warm-Up + Hill Repeats: 4 to 6 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
20 minute Warm-Up (9:00/Mile) + Hill Repeats: 5 times (8% grade) 60 Seconds at 6:30/Mile; 1:30 recovery jog at 9:00/Mile; 20 minute Cool-down(9:00/Mile)