KENYAN HILLS
A hill session with a difference, this one. Unlike standard hill reps, where you use the downhill part as a recovery jog, the key to this workout is maintaining the same effort level throughout. Find a runnable hill that will take you a couple of minutes to ascend. After a good warm-up, spend 20 minutes continuously running up and down the hill, making sure you maintain the same effort level throughout. Your effort should be just below threshold, similar to the kind of pace you could manage in a one-hour race.