5 miles on the TM including hill sprints. 3 easy miles @ 8:00 pace (2 incline); 6 sets of hill sprints (6 incline) 30 second sprints with w minute recovery. First sprint at 6:45 pace progressing up to 6:00 min pace for last set. 9:00 pace for recoveries. .75 mile cool down at 8:45 pace |