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DO SIX TO EIGHT TWO-MINUTE HILL REPEATS: Find a moderate hill (that is, a hill with a 6-8% grade) that will last two minutes. Jog and stretch to warm up. Now run at a moderate level of effort (about 6.5-7) to the top, walk down to the bottom, and repeat until you have done a total of four hill repeats. Note: hills put extra strain on the lower calf, Achilles tendon, and plantar fascia (the connective tissues along the bottom of your foot). Be sure to stretch! If you experience extra tightness in any of these areas, avoid hills for a week and run in the water instead. If you haven't done water running before, it means what it sounds like: run in the water! You can either run at a depth that lets you touch the pool bottom, or use a flotation device like the Aqua Jogger foam belt to let you run in deep water. Deep-water running gives you a great running workout without irritating joints, muscles or connective tissues.
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