Notes
2.5 mile warmup and drills then
6 x 13/14 sec hill sprints with jog down hill then walk x 30 seconds.
3.4 mile 3/4 tempo run with first 1.5 miles through hills and rest of run on flat land. Splits of 6:35/6:35/6:34/6:44 then cooldown jog back to HealthPoint.