How do you run hills in races? That is a good question. Do you charge them all, and just recover down hill? One tends to find that hills need to be mastered. Hill workouts give one the strength to run up a hill well, but what if your competition beats you on the downhill?
Saucony RBR Summer Mileage Program, Week Nine, Day Four, them Hills
Thursday: 1-mile warm up, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat six more times, no rests); on the flat at the bottom of the hill, try for 8×150 yards as easy strikeouts, jogging back to start, no rest between; 1-mile easy cool down.