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DO A 16-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, go back to your moderately steep hill. (Remember, "moderately steep" means a 3-6% grade -- gradual enough that you can still run or ride, but steep enough that you know you're climbing.)Run up for 2.5 minutes, keeping your HR at level 4. Your speed will probably drop by 50% from your pace on the flat. Rest for 1.5 minutes by jogging back down the hill. Repeat this sequence four times. Cool down for 10 minutes by jogging or walking. Focus your attention on your arms while you're running uphill -- they can help provide lift and keep you moving forward up the hill.
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