Running hills is not easy but it does have its benefits. It is great for strength and certainly makes a difference in a race if you have been doing some training on a hill. Here are a couple of my favourite sessions to do up Memorial Drive, Bar Beach:
1-5min up hard:5min recovery down; 4min up:4min down; 3min up: 3min down; 2min up: 2min down; 1min up:1min down. Ouch!!
2-10 x 1min hard up: 1min recovery down. shorter bursts but still ouch!
3-1min hard:1min recovery; 3min hard:3min recovery; 5min up:5min recovery; 3min up: 3min recovery; 1min up: 1min recovery. Ouch again!