By the overlap period, Garderud was hill-training on alternate days.  He used three hills, of lengths 200m, 250m and 300m respectively.  From an initial performance of four repetitions, he built up to five or six.  The hill repetitions were always followed by interval runs (four or five repetitions) over 100m, 200m or 300m.  These were run at “75 percent maximum tempo”, which was defined as 15 seconds for 100m, 30 seconds for 200m and 47 seconds for 300m.  The hills were run in the method of bounding popularized by Arthur Lydiard.  The proportion of fast continuous running was increased, but once each week a 30km (18½ miles) run was included “at easy speed – 2 hours 10 minutes”.