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Hills

October 20, 2018 (Morning)

Exercise Type: Run

Comments:
So in keeping with our 5k and 10k goals today or tomorrow woukd be great to get some hill surges in.

Warm up a mile or two.

Find a hill that is at least a quarter mile in length.

Run up hill very moderately for 1 min. (Like just a notch faster than easy pace.)
Then push hard and fast for 30 seconds (staying tall, high knees and good arm swing)

So you are going up for 90 seconds but at 2 different speeds, jog/walk back down.
I want you to have at least 2 min rest/jog in between.

Let's do 6 of those!!!

This will be very doable if you really keep the first minute controlled and steady.

Cooldown Easy however much you’d like...-
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ok... sort of did this...just over 14 miles.
ended up doing morning run with deb/jen 8:40 pace. ..

will do some hill work tomorrow