2 FOR LONG TRAIL RUNS
Though not quite as effective as shorter, faster inclines in Ferley’s studies, longer hill repeats still boosted many key fitness factors like runners’ point of exhaustion. And soldiering through a lengthier ascent better prepares you mentally for more-technical courses.
3-minute hill intervals at a 10% incline
After a warm-up and drills, take these longer repeats at a pace slightly slower than all-out (in Ferley’s testing, it worked out to about 70% of the speed runners could sustain for 2 minutes). Jog or walk 3 minutes to rest—or longer if your heart is still pounding— then repeat. Start with 2 or 3 repetitions and work up to 6.