Are you looking to amp up your running? Add hill repeats and speed work on Wednesdays at 5:30 a.m. This week, meet at Ward Pound Ridge Reservation, Kimberly Bridge Lot, at 5:30 a.m., for 90 minutes of Hill Repeats. At a 13% average incline, the Blue Hill segment is one of the steepest in the Rez and the perfect training ground for any upcoming race. The .6 mile uphill contains just over 400 feet of vertical gain while the downhill is a great quad-shredding exercise. If you need to train with poles, this is a good course to do so.

This week:
To the marker then back to 14
8x 10-second hard up, easy down
Easy run down to Pell Hill
3x run from Pell Hill to the blue hill marker. This is a half-mile distance, 200 foot continuous climb. Sustain a hard push up, and an easy recovery down.
8x 10-second hard up, easy down
Easy back down