If you're running with a group you could all have a number and take it in turns to choose the pace, distance and recovery of efforts. 2. Hills. Hills can be used to improve speed-endurance and strength-endurance, depending on the length of the hill.
Bing cherries are the most popular sweet cherry variety produced in the United States, according to Oregon State University. The skin of this sweet cherry is a deep burgundy -- almost black -- color. Other black, sweet cherry varieties include Sam, Schmidt, Ulster, Vista, Black Republican and Black Tartarian. The recommended serving size of fresh black cherries is 12, according to Harvard University. Sweet cherries are low in calories and provide fiber, vitamin C, minerals and melatonin to your diet.
Research shows that cherries may aid this benefit by blocking cancer cells from accessing the proteins they need to proliferate. Sweet cherries are a good source of several minerals, such as potassium (good for the heart and blood pressure), iron, zinc, copper, and manganese. Cherry seeds contain prussic acid, which traditional medicine still makes use of (in extremely small doses) to relieve sore throat, chest and stomach pain - even labor pain.