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DO SIX TWO-MINUTE HILL REPEATS: Find an 8% hill that takes two minutes to run up. Jog and stretch to warm up. Now run up the hill at a strong effort level (about 7-8) for two minutes. Walk or jog lightly back down and repeat for a total of six hill repeats. If there aren't any suitable hills in your area, or if the weather is bad, you can do these on a treadmill.
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