Yesterday I ran a 1.75 mile warm-up and then did five quarter-mile repeats on a gentle slope in RIDC Park, an industrial park with a dedicated pathway along the road for walkers and runners. I measured the repeats by effort rather than pace, trying to maintain a 7 or 8 out of 10 effort level on each uphill run. At the end of each run I turned around and cooled down by jogging back to the start. Overall mileage accrued was 4.9 miles from my front door and back again.
George and I started hill training at the beginning of December. Since we added in the Thursday medium-long runs (9 to 13 miles) about a month ago, hill training has fallen to each of us to get done on our own. Currently my general training week consists of Hill Training Tuesdays, Medium-Long Run Thursdays (with George), and Mile Repeat Fridays (with George) On the days in-between, except Sundays, I slowly run or walk 2 to 3 miles. On Sundays I take a rest from any planned training.
I have a lot to learn about hill training, but, so far, so good. It's an important part of our overall training. Each week I'll learn more about and experiment with some aspect of hill training in an effort to build leg strength, gain speed and increase my chance of qualifying for the Boston Marathon.