20-minute run on hilly terrain at RPE 6 with 3 pickups. Stretch.
RUN 20 MINUTES ON HILLY TERRAIN AT RPE 6 WITH 3 HILL-CLIMBS OF 1 TO 2 MINUTES EACH, STRETCH. Repeat the workout you did on day 3 this week but choose a course with 3 rolling hills that take 1 to 2 minutes to climb. Try to maintain the same pace you've set for yourself on the climb. You should feel your RPE rise from 6 to 7 during these efforts. Jog easily down the hill to recover. If you have difficulty locating hilly terrain, it's fine to repeat your three climbs on the same hill. A freeway overpass can even substitute for a mild-grade hill!
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