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RUN 25 MINUTES ON HILLY TERRAIN AT RPE 6 TO 7 WITH 4 PICKUPS, STRETCH. Stride out as you go uphill but don't go too hard. You should be breathing steadily but not gasping when you reach the top of the hill. Try to maintain the same pace you've set for yourself on the climb. You should feel your RPE rise from 6 to 7 or 8 during these efforts. Jog easily down the hill to recover. If you have difficulty locating hilly terrain, it's fine to repeat your four pickups on the same hill. A freeway overpass can even substitute for a gradual hill!
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