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DO A 15-MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY(80-90% of MHR): Warm up for 10-15 minutes with easy- to moderate-paced running. Find a moderately steep hill and run up for four minutes, keeping your HR at level 4. Rest for one minute by jogging back down the hill. Repeat this sequence three times, each time increasing your HR by two to four beats. Start with your HR in the lower level 4 intensity range (60%) and finish by doing the last three-minute uphill interval at the upper end of the range (90%). Cool down for 10 minutes by jogging or walking. You've probably heard that you lose a lot of body heat through your head, so it's a good idea, particularly on longer OD runs to cover your head.
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