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.