SPEED WORK IN DISGUISE

The plan starts with some hills. One or two weeks of eight 15–30-second hill sprints, jogging down for recovery. Hills are great for getting in shape quickly. They cover so many bases: they get the heart rate up for a good cardio boost and they force you to run efficiently, which helps you get the most out of what energy you are using. If running can be described as a series of one-legged squats, hill sprints are like squat-jumps – even more power and strength are built-up running up a grade.

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