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RUN FOUR THREE-MINUTE HILL REPEATS: As always, start your workout by jogging to warm up. Now do four three-minute hill repeats up a moderate (6-8% grade) hill (that is, a hill with the same steepness as the one you used for the previous hill workout). Run a moderate effort (65-70%) up the hill for three minutes, walk back down to recover, and repeat until you've gone up the hill four 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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