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From Fellrnr.com, Running tips
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There is a lot of variety to hill training. It can be used with interval training, running hard up the hill and easy down to build fitness with lower impact. However, [[Downhill Running]] and especially [[Downhill Intervals]] are the best form of hill running. A long run can be hilly to prepare for a long, hilly race.
== Tempo Run ==
A tempo run is generally a run for 20 minutes at a pace that could be maintained for a maximum of an hour (83-88% [[VO2max]]) <ref name="jack"/>. Jack Daniels claims tempo runs "are one of the most productive types of training". However, I have not found tempo runs to improve my fitness in the same way that other types of workout do, nor have I found any scientific evidence for the benefit of tempo runs over intervals. In fact, the evidence I have seen indicates that although tempo runs are better than no speed work, your time and effort are better spent on intervals.
== Racing ==
Racing can be used as a form of training, and for some people this is their preferred way of improving their speed. I think that for most runners, a marathon or longer race does too much damage to produce a useful fitness benefit.
