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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 running. This week you'll run up a hill for 15 minutes continuously, holding a level 4 HR. This steady type of effort is often termed a time trial and will teach your body to hold a pace that is sustainable but not easy. If you don't have a hill this long, use the longest one you can find and do repeats. Cool down for 10 minutes by jogging or walking back down the hill.
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