***IF you cannot run due to injury, you coach will give you an alternative workout***
3R on a 6 min timer
Run up Baltimore hill from N Bradford st to N Eddison St
Aim to stay light on the feet for the whole effort.
Start light, Stay quick but try not to run hard.
Pace so you can keep your cadence.
Increase effort as you get looser.
Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St
-20 seconds uphill sprint
-3 min rest
Goal is to do all the accelerating to reach top speed while the hill is relatively flat. Maintain form and cadence as the hill slope increases.
Only aim for acceleration on the steep portion if form is not breaking down.
Otherwise, maintain form.