For this workout, you don't need a mountain. Any incline will suffice. Flatlander? In a gym? Set up a treadmill at maximum incline or run some stairs.

Warm-up

Dynamic warm-up

Main set:

10-second hill climb (sprint) 10-second rest Do this x 10 20-second hill climb (very high intensity) 20-second rest Do this x 4 30-second hill climb (high intensity) 10-second rest Do this x 2

Cool-down:

15-20 minute jog Stretch

Variations:

Beginner Version: Cut this workout in half, doing each interval half the recommended amount of times. Advanced Version: Do this entire workout after your run 1-3 miles to your hill. Then run home after your intervals.