Running 1:03:56  7.45 mi (8:35 / mi)
Run 3: 1:00:00 hill fartlek run. Run on a moderately hilly route (trails or road). You want to run an easy effort no matter what the terrain for the first and last 15:00. But for the middle 30:00, continue to run normal easy effort for all flat and downhill sections, but push each uphill section. Vary the intensity of the uphills based on how long they each are. This is a threshold workout (like the tempo run) meaning you want to be able to transition right back to your easy pace at the top of the hill. So push the uphills but not so hard that you have to noticeably slow down in order to recover.