For today I'd like you to go and find a hill and just run some multiple repeats on it. The hill should be at least 60 meters long, but not over a 400. Get in 1 to 2 miles for a warm up to you hill and then go through our typical hill progression:
3 times up easy, concentrating on form. Good arm movement from the shoulders, push off all the way from your toes, and get your knees up a little higher than you normally would just running up a hill. Think of how a sprinter looks running a 100 meters race. We want you to have that same good form, your just running slower.
3 times at a medium speed ,again concentrating on the safe form elements as the easy reps, but pick it up a bit.
3 times fast. These last three are basically sprinting up the hill and trying to maintain form the best you can as you get tired.
When you are done with the repeats get in another 1 to 2 miles for your cool down.
Over the weekend try to get in your longer run one day and take the other day off or do an alternate activity. For your long run you should be trying to increase your mileage into the 6 to 10 mile range.
Have a great weekend. Sting