Beginners: DAY OFF.
Intermediates: Speed Intervals. Run 800 meters (nearly 1/2 mile) as quickly as you can. Walk for the amount of time that it took you to run the 800, and then repeat. After completing the 2x800 meters runs and recovery, run 400 meters (about 1/4 mile) as fast as you can. Recover in the same manner as the 800 meter run.
Advanced: Hill repeats. Find a hill that take 60 - 120 seconds. Run up the hill as fast as you can, then walk back down. Repeat eight times.
|Hill Running / Courtesy Tribe Sports|