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DO A 15-MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY (80-90% of MHR): Increase the uphill interval time to three minutes this week and recover for two minutes. Repeat three times. Make sure you're warming up and cooling down properly. Gradually increase your level of effort as you begin. By the end of your warmup, you should have reached at least a level 3 HR (75-80% MHR). The cooldown should be nice and easy.
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