Warm up for 2 miles on flat roads or in the grass. Do a few strides and dynamic stretches.
Find a steep hill that’s about a half-mile long. Run up hard four times and recover with a walk or jog down. Don’t rest at the bottom; just blast right back to the top.
Rest three to five minutes.
Run 2 miles on a flat road with the same power output as you did on the hill.
Rest three to five minutes.
Cool down with an easy 10-minute jog.
By replacing traditional recovery with strength movements, these repeats teach your body how to run on “tired legs.” If you are familiar and comfortable with performing squat cleans, coach Leo Jenkins recommends a weight range of one third to half of your body weight. If you don’t typically do squat cleans, opt for air squats, broad jumps or burpees and double the strength repetitions.
Do two squat cleans (or four squats)/run a 200m sprint
4 SC/200m S
6 SC/200m S
8 SC/200m S
10 SC/200m S
8 SC/200m S
6 SC/200m S
4 SC/200m S
2 SC/200m S