There are no suitable hills in my area to do a 5 min uphill run. Because of that I created a variation of the hill training that turns out to be very effective for my personal running endurance and overall speed. Maybe someone can make good use of it.

To do it - find an uphill track that let´s you run uphill at least 1 Minute. Start timing.

• Start running uphill at max speed (approx. 1 Minute)
• Run downhill at easier pace and use it as an active Rest (1 Minute)

Repeat 3 Times.

Extend the last downhill to 3 Minutes easy jogging before repeating sequence.

Repeat full sequence 2, 3, 4 Times depending on your advancement in the Program.

All the best,
El

EasyEl:

There are no suitable hills in my area to do a 5 min uphill run.

There aren't many hills that that anywhere. More like mountains

 I've been doing a variation on that on my Incline trainer but I am not up to running during it yet.

I do 2 mins at 3.3 mph at 8% incline and on the 3rd minute I ramp up the incline to 20/24/28/32% for 1 minute

obviously I do 4 "sets" of the 3 minutes

I'll admit I am not in great shape but by the time I hit 32% my legs are screaming and I am sucking wind but I get'er done!

The plan is to do a douple set of that in one month. wish me luck!

 Sounds like a great start! Keep going ;-)