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TODAY, DO A 15 MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY. Warm-up for 15 minutes with easy to moderate paced running. This week, you'll do what the Swedish term fartlek, which means speed play. Pick a rolling or hilly route and go hard (level 4 HR) when the urge strikes, and easy when going hard doesn't seem like such a good idea. Continue in this unstructured manner for 15 minutes. Cool-down for 15 minutes by jogging or walking. See advanced training books for endurance athletes for fartlek details.
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