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TODAY, DO A 20 MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY. Warm-up for 20 minutes with easy to moderate paced running. This week you will run up a hill for 4 minutes holding a level 4 HR and recover by going downhill for 1 minute. Repeat 4 times. If you don't have a hill that long, use a treadmill with the grade set at 6% on the uphills and 0% on the recovery (or -2% if the treadmill goes downhill). Cool down for 15 minutes with jogging or walking.
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