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DO AN 18-MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY (80-90% of MHR): Increase the uphill interval time to five minutes this week and recover for one minute. Repeat three times. Make sure you're warming up and cooling down properly. To warm up, increase your level of effort gradually as you begin. By the end of your warm-up, you should have reached at least a level 3 HR (75-80% MHR). The cool-down should be nice and easy.
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