Hill Repeats (Speed Drills in Disguise)
Try and run a quick pace up hill then slow down and recover on the downhill. Don't run downhill full speed ahead! You can end up with a fracture (I learned that one the hard way)! Choose to run in the dirt or on asphalt NOT concrete. The downhills are so hard on your body because your bones take the majority of the impact. Try to engage your core and control the downhill.
Warm up for 10-15 min. then run hill repeats and cool down for 10-15 minutes.
Choose several hills at different elevations or just one hill and do hill repeats. Run up the hill at a fast pace, keeping a sustained pace. Then slow down and recover on the downhill. Repeat.
Try for four hill repeats the first week out, then increase each week by one hill until you reach 8-10 repeats.
I would suggest you either do a speed drill OR hill repeat each week but not both in the same week. You don't want to end up injured!
Trains the cardiorespiratory system and muscular systems to efficiently absorb, deliver and utilize oxygen while removing carbon dioxide and lactic acid.
Improved endurance with low muscle stress.
Promotes a more efficient running form.
Teaches patience while managing low grade physical discomfort.
Increases strength, improve form, less chance of injury due to less strain on ligaments and tendons.
If you don't have hills in your area, look for:
parking garage ramps
run the stairs at stadium (High School)