Location: North side of Bennington Lake (see the map here or below). Drive north on 168th St. to Hwy 36 (Pawnee Rd). Turn left (west) on Hwy 36. Make the 1st left turn (about 800m after you get on Hwy 36) - this will take you to a small parking lot at the top of the hill where we'll meet.
Hill Repeats
(A) 2 x 1 mile repeats or (B) 2 x 1/2 mile repeats holding fastest possible pace without deviating more than 1 minute. Recover 1 minute at the top of the hill, then descend at an easy pace. Start 2nd run after 1 minute recovery at the bottom of the hill.
If your 1 mile time is 9 minutes or less, choose option (A). If it is over 9 minutes, choose option (B).
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Run .5 miles. Record time and wait 1 minute, then jog back downhill. Rest 1 minute and repeat .5 mile hill. Try to keep times within one minute.
1st half mile 5:17
2nd half mile 5:30
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