Welcome to Day 30 of How to Run Your Fastest 5K!
Beginners: Jog two miles.
Intermediates: hill repeats x 4. Find a hill that takes about 60-90s to run up. Run up as fast as you can. Walk down, then repeat until the four reps are completed.
Advanced: speed intervals 4x 200 meters. Run 200 meters (about 1/8 of a mile) as fast as you can. Jog for 400 meters. Repeat until the four reps are completed.
|Courtesy Shape Magazine|