Directions: Find a BIG hill (one that will take at least 30s to run up). Run up the hill 5-12X. Take 30-60s to recover in-between each hill. I recommend active recovery, like walking (or walking down the hill). Start with a lower number of runs 5-7, and add 1-2 each week until you get to 12. If you want to increase after that you can, but make sure you slowly progress to that point.