Ran Green Valley Parkway for hill repeats today. 0.69 miles at an approximate 5% grade.
THE WORKOUT
Find a long hill that takes about 5 minutes to run up or that is at least half mile long.
Warm up 10 minutes running easy then do
5x2 minutes on hill run hard up hill easy on the down hill
5x5 minutes on hill run hard up hill short stride quick foot turnover then recover easy on downhill
When climbing hills HR may get as high as 5 that is ok
If on treadmill try first one on incline 5 then increase slightly for each one.
Cooldown easy 1/2 mile
Should take 75 minutes about 7 miles.
FEEDBACK TO COACH CYNDEE
Green Valley Parkway west of HMCC to Horizon Ridge. I didn't have the workout with me so I used the whole hill until I completed the mileage.
Up/Down
#1 - 8:28/7:47
#2 - 8:27/7:46
#3 - 8:21/7:26
#4 - 8:15/7:26
#5 - 8:18/6:35
1:24:48/7.45 miles
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