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TODAY, RUN 4 3-MINUTE HILL REPEATS: Today's hill repeats are a little tougher: you'll need a 3% hill that takes 3 minutes to run up, not just 2 minutes like last time. Warm up with a 1-mile jog. Then run up the hill for 3 minutes, going faster than your 10K pace. Walk back down the hill to recover. Do a total of 4 of these hill repeats. 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 have 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.
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