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DO FOUR ONE-MINUTE HILL REPEATS AT AN EFFORT LEVEL OF 7: For this workout you'll need a moderate (6% grade) hill that takes about a minute to run up. First, warm up with a 15-minute flat jog and stretch (never skip your warmups; they're crucial to performance and safety). Then run to the top at an effort level of 7, which is a strong effort but not a sprint. Do NOT get macho here; run only moderately hard. Sprinting will only make you sore, especially going downhill! As we've already said, downhills cause the most muscle soreness and knee stress. So be sure to walk or jog lightly back down to the bottom. Now repeat the cycle three more times for a total of four hill repeats. Cool down with another 15-minute jog and stretch.
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