TODAY, DO A 10 MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY. Warm-up for 15 minutes with easy to moderate paced running. This week you will run up a hill for 10 minutes continuously, holding a level 4 HR. This steady type of effort is often termed a time trial and will teach your body to hold a pace that is sustainable but not easy. If you don't have a hill that long, use a treadmill set at 6-8% grade and at a speed that elicits a level 4 HR. Cool-down for 15 minutes by jogging or walking back down the hill.
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