15-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 10-minute EN run at level 2 intensity.
TODAY, DO A 10 MINUTE UPHILL (UP) RUN AT LEVEL 4 INTENSITY. Increase the uphill interval time to 4 minutes this week and recover for 1 minutes, repeat 2 times. Make sure you are warming up and cooling down properly. Gradually increase your level of effort as you begin. By the end of your warm-up, you should have reached at least a level 3 HR. The cool-down should be nice and easy, congratulating yourself on a great workout. See chapter 5 of SERIOUS Training for Endurance Athletes on warm-up and cool-down suggestions.
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