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 15-second hard up
Hard run down 30 seconds for next set
4x hard up to 14
3x hard run from Pell Hill to 14
4x hard up to 14 (repeat from above)
1x run to the stake from 14
Easy back down