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Hill Repeats You’re Not Sick Of

  • By Jené Shaw
  • Published Nov 13, 2013
  • Updated Feb 5, 2014 at 12:31 AM UTC
Photo: Nils Nilsen

Mile and More Repeats

Benefits: Teaches your body to recover quickly from hard efforts and go right back into easy-paced running.

Find a hill or set of stairs about a quarter-mile long with a half-mile of flat road leading up to it.

• Start at the base of a hill and run easy out and back on flat road for a total of one mile, then run fast up the hill/stairs and back down to the start.

• Rest two minutes.

• Start the next interval going uphill first, then run the mile out and back at easy pace.

• Rest two minutes.

• Repeat the whole sequence for a total of four repeats.

Total distance: about 6 miles

–Jessica Herschberg of FTP Coaching in Nashville, Tenn.

RELATED: The Secrets To Running Downhill Fast

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Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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