Speed, Power and Technique- Trail Running

Warm-up with easy running, then perform 10×10 sec on steep, 8-10% grade, gravel preferably to learn efficient body postion. Drive knees and arms up the hill! Then perform 4-8X 200M on slight grade, 3-4% and 4-6 x 400 M on flat terrain, at a 80-90% effort. Goal – put yourself on the exertion edge and then hold on to efficient running technique and form.