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TODAY, RUN 4 3-MINUTE STRENGTH HILL REPEATS: Warm up with about a 1-mile jog. Then run up a 3% grade hill for 3 minutes at your current 5K pace. Jog/walk down to recover. Do 3 more of these hill repeats. A 3% hill is good for building leg strength because it provides some resistance while still letting you maintain your 5K pace and keep good form. You can also do these repeats on a treadmill set at a 3% grade -- just jog/walk for 2 minutes at 0 grade to recover between reps.
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