The Horrible Hill Workout. Sounds daunting (and terrible doesn’t it?!)
But don’t be scared. Hills are important for runners. Hills make you work harder and increase your heart rate (which increases your endurance) and they help strengthen your muscular system.
WARM UP 10 minutes of easy running.
8 percent incline and run HARD for 30 seconds.
5 percent and walk for 30 seconds.
After walking, sprint for 90 seconds at your 10K pace, then walk for 2 minutes.
That’s one round; do 6 to 9 total rounds.
Drink lots of water and be proud of what you’be accomplished!