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TODAY, RUN EIGHT TWO-MINUTE HILL REPEATS: As always, start your workout by jogging to warm up. Now do eight two-minute hill repeats up your moderate (6-8% grade) hill. That is, run up the hill for two minutes at your current 10K pace, walk back down to recover, and repeat until you've gone up the hill eight times. Hills put extra strain on the lower calf, Achilles tendon, and plantar fascia (the connective tissue along the bottom of your foot), so 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.
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