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
4x 30-second hard up
2x 60-seconds hard up
1x 90-second push
1x hard push to the marker
1x 90-second push
2x 60-seconds hard up
4x 30-second hard up
8x 10-second hard up
Easy back down