Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Hey, rockstar,

This workout may feel awkward if you haven't done these drills before, but stick it out and keep these in your back pocket - they will help you along your running journey.

The workout is structured as follows:

10-minutes of dynamic drills: Need video to help? Find the video here and check your Week 7 email for password.

Five sets of  Striders:
20-second strides on flat ground (i.e., accelerate for 5 seconds, spend the next 10 seconds at near-top speed, and then gradually decelerate to a jog over the final 5 seconds. Catch your breath for 40 seconds.

10 minutes of walking or EZ running

Then hill repeats (30 minutes)
Ten sets of:
60-second uphill repeats at RPE 7-8  on a moderately steep, runnable grade if outside and inside on a treadmill on a 4-8% incline.
EZ 2-minute recovery walk or light jog downhill or 1%

Cool-down:
5-minute walk 

Quote - It is easier to go down a hill than up, but the view is from the top. Arnold Bennett

Let's climb together!