I ran 12 km today which marks another milestone on my road towards the half-marathon. I also tried some hill intervall training this week so overall it’s been a good week for running. Total distance this week: 30 km.

The map above shows my new running track. The yellow section is 4 km (one way), which makes for a good warmup/cooldown for the hill-interval section. I guess it would be better if it was closer to 1-2 km, so I could use more time for the intervalls part of my work out, but I can’t find a more suitable hill closer to where I live. The green part of the track shows the 400 meters long uphill section. The hill is called “Kvarnberget” and is actually tall enough to host a ski-lift. The height difference between the start and end part of my hill section is about 25 meters. The angle of incline increases as you approach the top of the hill which makes the last part especially hard. Running at maximum intensity I can barely manage 3 repeats.

A typical work out on this track consists of a 4 km warmup followed by 3×400 m uphill intervalls (mostly aerobic exrecise) and 3×100 m intervalls (mostly anaerobic) on the steepest part of the hill and finally a 4 km cooldown. The long intervalls take about 6-8 minutes (including rest and the run back down). The short intervalls take 2-3 minutes each.