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Day 007 - Uphill training (UP)

20-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 10-minute uphill (UP) run at level 4 intensity (80-90% MHR). Cool down with a 15-minute EN run at level 2 intensity.        Training via ActiveMail

TODAY, DO A 10 MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY. Uphill training is designed to improve your ability to climb and to improve strength in your running muscles. UP sessions are done as intervals, with periods of work followed by rest. Warm-up for 20 minutes with easy to moderate paced running. Find a moderately steep hill and run or walk up for 2 minutes, keeping your HR at level 4. Rest for 1 min. by jogging or walking back down the hill. Repeat this sequence 3 times. Cool-down for 15 minutes by jogging or walking. If you have no hills nearby, use a treadmill with the grade set at 6-8%.