Hills and lots of them. Throughout the winter I always have one session a month where I aim to do the entire session on a hill. It can be tricky to find one that’s long enough, but the longer 3-minute effort takes priority here. On the recovery, jog back down as far as you can before starting again.
THE WORKOUT 3-minute effort up long hill. 30 second recovery. Walk/jog recovery down to start. 1 minute sprint. 90-sec recovery down. Complete five sets