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\n<\/p><\/div>"}, Amby Burfoot, The Runner's World Complete Book of Running for Beginners, pp. ", make a better result! In the last few weeks of the season, increase the intensity by running the uphills at cross-country race effort while keeping the downhills at tempo effort. Last Updated: January 24, 2020 This is a good thing; it means that you're working the muscle in a way it's never been used before.