30 minute warmup. cooldown and warmup jog totaled 5 miles
32 minutes of hill intervals. I am replacing track intervals with hill intervals for the next two weeks because I do not have access to a track, but there are lots of hills. In this case, the total hill was about 1 mile and I did 5 repeats. It took 2-3 minutes to run up the hill (a steep and quite long one) and then about 4 minutes to jog down and around the culdesac. so about 5 miles total of running on the hill repeats. then 9 minute jog back, plus 20 minutes of cooldown including walking plus 10 minutes of dynamic stretching and running drills. in the morning 1.5 hours yoga plus ankle exercises
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