DAY 1:

Workout Description: Short Hill Repeats
Total Duration:
N: 40 minutes
I: 45 minutes

Warm up for 20 minutes at easy effort.
Then, on the hill of your choice, run moderately hard for 60 seconds, ending at a landmark that approximates how far you got during the minute. Jog down slowly, and do it again, this time without looking at your watch, ending at the landmark.

N: Repeat hill set 3-4 times
I: Repeat hill set 4-5 times

Finish with 10 minutes of easy running.