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TODAY, RUN 5-6 30-SECOND POWER HILL REPEATS: Today we're doing power hills as opposed to strength hills. Power hills are done on an 8% grade -- that is, fairly steep. Don't do these if you have Achilles tendon problems. Warm up with about a 1-mile jog, then run up the hill for 30 seconds. Jog/walk back down the hill for 2 minutes to recover. Be SURE to walk down the hills if you have problems with your knee, patella (kneecap), or iliotibial band (this is a sheath of tissue that runs down the outside of the hip and knee; IT band problems often manifest as pain on the outside of the knee or leg that does not respond to stretching). If you experience any of these problems you can also use a treadmill and eliminate the downhill; just set the treadmill at 0 grade for your 2-minute walk between repeats. Do a total of 5-6 reps.
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