Alpine Rabbit,

What is your goal - a speedy flat 10 k or a hilly trail run?

if you send more info I'll give you some pointers. Hill running is great for strength but not for speed. You'll need to do some other intervals for speed.

I'm off to ride my trainer. I ran 1:30 yesterday and my knee is a little sore. The footing was a little sketchy. I hope it loosens up today on the bike but if not, time to see my PT. Can't afford to let this get out of hand, I'm entering base training phase for IM Can.