Warm up200 M run10-TTL10-TTH10-Kankle rotations200m run10-walking lunge reach10-CWC10-AS*Weight vest/backpack is OPTIONAL and should really be worn by those that have been running on a regular basis.RXWarm up3 miles W/vest-backpack2 min rest10 X :20 hill sprints no vestwalk down hill is rest !!PerformanceWarm up2 miles W/vest-backpack2 min rest8 X :20 hill sprints no vestwalk down hill is rest !!FitnessWarm up1.5 miles2 min rest6 X :20 hill sprintswalk down hill is rest !! Cool down10 min walk/easy run
