I run rather than jog all through out my route, on the longest hill I do I am just away from sprinting it (1/8 of a mile long ) 3 times. Then theres another hill that I sprint at maximuim speed up and down 5 times (jog down on your toes... sprinting down hills = bad try and run against the hill when going down, almost like going up it backwards but really slow... if you run down as fast as you can you'll fuck your knees up... every step you take when you run lifts your body slightly so if you're doing it down an incline I don't need to explain why thats bad )