Day 13

Warm Up: The usual. Make sure to stretch the quads and hamstrings well today.

Workout: Hill day! Find a hill somewhere, whether its a trail or if you really need to, on a secluded road. Mark 1 spot at the bottom of the hill, another 150 meters up, and another 50 more meters up. Start at the lower cone and run to the top cone. Jog down 50 meters to the second cone, then spring back up. Jog back down to the bottom cone. This is 1 rep, do 10. Make sure you're running as hard as you can during the running parts. The downhill parts are a nice easy jog for recovery, so don't overdo it.

Post Workout: Run a nice easy mile. Once you're done, stretch again and do core + abs. Ice up anything that feels stiff, since this was hard on your quads.

Day 8

Warm Up: 4 ins and outs. Stretch muscles, and then do a nice and easy 4-5 minute jog.

Workout: Today we're doing hills! Find a road that is uphill for around 200 meters. Sprint up hard and then jog down. Do this 8 times, +-1 depending on the length and steepness of the road you're running on. Feel free to substitute the road for hills or trails; whichever is easier.

Post Workout: Take another 4-5 minute easy jog. Make sure you stretch and ice, since this workout is very intensive on your quads. Good news! Tomorrow is going to be pretty easy :)

Note: When going up hills, it helps to shorten up your strides.