Hill Repeats
In order to get prepared for a Mountain Race such as Palmerton (Blue Mountain), you need to get your body accustomed to hiking or running at a high incline.
Warm Up
1 mile @ 5 RPE (Relative perceived exertion- 1 being very low and 10 being very high)
Repeat 3 times (Use a hill that you can run up or hike up for at least 5 min-10th street near the Bee Hive is a great local hill) or use a treadmill at 10-15% incline.
1. 6 min up @ 8 RPE
2. Recover to bottom @ 5 RPE
Cool Down
1 mile @ 4 RPE