WARM UP
10min cardio
Warm up hips and legs for 5-10min

STRENGTH/SKILL

3x max hold wall sit. rest 60sec between sets.

then..
4x30 calf raises. Rest 60 sec between sets

WORKOUT
Hill sprints
1. find a hill
2. mark aprox 60 - 70 meters. (Good runner ? then 70m)
3. Do 4x all out effort sprints with 90sec rest between sets.
4. Every run should be maximum of what you can do. No pacing !!

COOL DOWN
5 min calm breathing and foamrolling legs.