By now you should be running at a better pace than when you started and noting that your tempo runs are more fun. Do the tempo and hill runs with teammates-hard workouts are easier that way. Check your shoes weekly! Thursday: 1-mile warmup; 5 hill repeats (run 200 yds uphill, turn, jog downhill to start; repeat 4 times, no rests); 1-mile easy cool-down.