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Notes

Run - Hill Repeast - Tops and Tails

Warm up : 15 min. easy

Strength (4.5 mph) - 5 x 3' Hill Repeats on

road at 80% Effort with jogging

down recovery. (or at 5% grade

and 3' easy recovery on flat, if

Treadmill)

Speed (7.5 mph): 6 x 30s accelerations (0-

90% of max speed) with 30s

very easy jog

CD: 10 min. cooldown easy but

STILL focus on form, don't get

sluggish!!!