25-minute endurance (EN) warm-up run at level 2 intensity (70-75% MHR) followed by a 15-minute uphill (UP) run at level 4 intensity (80-90% MHR). Cool down with a 20-minute EN run at level 2 intensity.
TODAY, DO A 15 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 25 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 5 times. Cool down for 20 minutes by jogging or walking. If you have no hills nearby, use a treadmill with the grade set at 6 to 8%.
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