Strides - picture yourself running over hurdles alternating the lead leg. Reach forward with each arm as if you were trying to touch your lead foot. Great for increasing range of motion at the hip area and hamstrings. Uphill running - exaggerate the backswing of the elbows as you use your upper body to add power in the run. Lift your knees slightly more than in a regular run.
Visualization works great on hill repeats.
Downhill running - speed, speed, speed. Drop your arms, narrow your stride, lean forward slightly and increase your cadence. Downhill running is like vertical kicking in swimming. Our workouts last about 40-45 minutes. We devote the first five minutes to warm up.