include 3x 4min hard uphill, 3min easy in a 90min endurance run.
Mostly easy run but include 4x 3min hard uphill efforts, with at least 3min easy running rest interval in a 90min base endurance run.
Mostly easy run but include 4x 4min hard uphill efforts, 2min easy walk back down in a 90min endurance run.
Easy zone 1-2 run with strides.
Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Faster than race pace but not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down.
First hour keep the effort very easy (zone 1-2).
Then do 6-8x20 second strides up a moderate grade hill (about 4-5%). Best on grass or other soft surface. Walk/jog back down as recovery. Focus on quick strides with powerful arms to drive your legs. Then do 20mins at 'race effort', before an easy zone 1-2 run to the end.
easy 20min jog & drills with 5x 20sec strides
20-30min spin on the bike to loosen the legs.