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DO A 20-MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY (80-90% of MHR): Warm up for 10-15 minutes with easy- to moderate-paced running. This week, you'll do what the Swedish call "fartlek," which means speed play. Pick a rolling or hilly route. Go hard (level 4) when the urge strikes; go easy when going hard doesn't seem like such a good idea. Continue in this unstructured manner for 20 minutes. Cool down for 10 minutes by jogging or walking. See advanced training books for endurance athletes for more details on fartlek.
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