NOTES: Hey, like I told you by message, we are focussing on the up and down hill training for the next 4 weeks. Your Wednesday workout is a new one, it’s relatively short and can be done anywhere as it is designed to be done with bodyweight. If you have any issue understanding any of the exercises, let me know and I will send you a demonstration video. 

For the Uphill tempo, find a path where the hill is not TOO steep, but you still need to go up. For these 45s at fast pace you should be running on your toes, chest forward, arms at 90 degrees and keep them close to your body. Try to avoid big arms swings.

For the down hill tempo, choose an easy hill for the first time. What you have to do here is short steps, use your arms for balance and try to get your chest forward. You will feel gravity take over and you will go faster down hill. The short steps help you to control the speed and avoid big shock on your quads. The more you will do, more confident you will be and the easier it will get. Let me know if you need more explanation. I hope you will get an entry for TT!