RUN THREE HILL REPEATS: Remember, a "repeat" means anything you do several times in a workout. Today, we're going to run up a hill three times, so we're doing "hill repeats." Find a short hill that takes about 45-60 seconds to run up. It should be gradual, not steep. Warm up with a one-mile jog and stretch. Then run to the top of the hill without stopping, and WALK back down to the bottom. Do this twice more for a total of three hill repeats. Cool down with another one-mile jog and stretch. Note: Going down hills causes the most muscle soreness and can really stress your knees. Be sure to walk or jog lightly down all hills.
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