Speed and Strength 1:00:00 [4] 4.0 mi (15:00 / mi)
Warm up
8 x (1 min jog, 45 sec "race pace", 15 sec sprint)
Circuits, 2 x mountain climber, press ups, dips, squats and wall squat, 40 secs on 20 secs off.
10 minutes of 40m uphill sprint, jog, up steps sprint, jog/walk back to the bottom
Warm down and stretch