Hill repeats
In hill repeats, what you need to do try to run up the hill as fast as you can, then walking down and repeat the process. The number repeats are not fixed. You should consider your physical state and your experience. Hill repeats should only be introduced after you are used to running.
Tempo run
For a tempo run, you are required to run as fast as you can for 1 hour if you are a professional runner, and 20 minutes if you have just practice running. Tempo run helps you to speed up your pace in longer run as well as keep your speed during a longer period of time.
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