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RUN THREE HILL REPEATS: We do hill repeats to build leg strength. You can use the same hill as last time; it should be a gradual grade and take about 45-60 seconds to run up. Warm up with a one-mile jog and stretch. Do a total of three hill repeats: run up, walk down. Now cool down with another one-mile jog and stretch. Note: Be SURE to walk down the hills if you have problems with your knee, patella (kneecap), or iliotibial band (this is a sheath of tissue that runs down the outside of the hip and knee; iliotibial band problems often manifest as pain on the outside of the knee or leg that does not respond to stretching). You can also use a treadmill and eliminate the downhill. Just walk for two minutes between hill repeats with the treadmill on zero grade.
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