. If you’re running more than 16 miles, use the same formula, but only run the final three to four miles at marathon goal pace.Hills + 800sImprove form and fitnessCombining a hilly route with half-mile repeats elevates your heart rate, which boosts your
zone, they also quickly put your body into fat-burning mode, says Kimberly Shah, an online running coach in Chicago, US (njoyracing.com). To avoid injury, says Shah, newcomers should firstly build a base level of fitness before attempting the hill
