Sizzlin' Summer - Week 9 - Take a Hill Pill if you're so Inclined

Hey, rockstar, you are going to crush this workout! However, I want to hear from you. So send me a text and let me know how it went!

Warm-up:
Dynamic Stretches (video attached)
5-minute walk or light jog

Drills: 
5 sets of 20-second strides (accelerate for 5 seconds, spend 10 seconds at near-top speed, then use final 5-seconds to bring speed down to jog) with 40-sec recovery 

Treadmill Workout version: 
Set 1 - Incline on treadmill on 4% 
Set 2 - Incline on treadmill on 5%
Set 3 - Incline on treadmill on 6%

For each set use below structure: 
:30 run 
1-minute recovery
1:00 minute run
2-minute recovery
1:30 minute run
3-minute recovery
2-minute run
4-minute recovery

Outdoor Hills Workout version: (do not try to run to the top of the hill for each set, just run up the incline of the hill for the duration of the run portion and then walk or light jog back down)
:30 run 
1-minute recovery
1:00 minute run
2-minute recovery
1:30 minute run
3-minute recovery
2-minute run
4-minute recovery


Cool-down:
5-minute walk or light jog
Static Stretches (video attached)

Check Final surge for details