or slightly faster. Repeat two to five times. Do this on a track, treadmill or measured stretch of road.Hills + FlatsLearn consistent effortThe key to a successful race is to keep your effort constant as you navigate varying terrain. "Running hills followed
of fitness," says Susan Paul, programme director for Track Shack's Fitness Club in Orlando, US. "They help you assess your strengths and weaknesses so you can adjust your training appropriately." Here's how long it takes to work up to various race distances
