Having missed out on yesterday's training (on hills), I doubled up today adding hills to an easy, lower aerobic run.
Program : 6km @ AHR 75% + 2 x 60 seconds hill + 3 x 40 seconds hill repeats. Jog down.
Warm up 3km to one of the hills on Diamond Fields Road...
3 x 60 seconds (1 extra!)
3 x 40 seconds.
Easy run for another 2km.
Approx 7km total.