WARM UP (5-10 minutes) and STRETCH
RUN: 40 minutes. Do the first 20 minutes very easy, jogging at PE 6. You should be able to chat and have fun at this pace. Find a hill that takes you about one minute to run up. (If you can find dirt trails, all the better.) Run this hill 4 times taking an easy jog to the bottom for recovery. Focus on using your upper body and arm swing for power on each uphill run. Jog the rest of the time for an easy cool down.