W6/D2- Hill Repeats

Everyone- You will need a hill where you can run up for 3 minutes. A treadmill is fine too if you can't get to an incline. -Jog easy for 5 minutes and then perform the dynamic stretches -Run aerobically for 15 minutes on a flat section of your route to make sure your legs are nice and warm. After 15 minutes, pause at the bottom of your climb and begin the hill repeats. -Effort is 7-8/10 when doing the repeats, so use the first 1 or 2 repeats to test your effort...don't redline, but give a solid continuous effort all the way to the top. After each effort, jog down easy or walk back down; and once your heat rate is down, begin again. After the repeats finish out the rest of your run on flat terrain. Beginner- You will do 6 hill repeats in this order: 30 seconds, 60 seconds, 2 minutes, 3 minutes, 60 seconds, 30 seconds. Your grand total running time will be 60 minutes (warm-up, aerobic run, hill repeats, aerobic run) Intermediate- You will do same hill repeats as beginner, but your total running time will be 70 minutes. Advanced- You will do same hill repeats as beginner, but your totally running time will be 80 minutes.