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8-Week Outdoor Fitness Program
Day 024 - Aerobic-Cardio
WU, Run 30 Min. Flat terrain @ RPE 7 and Hills @ RPE 8.5-9 
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TODAY IS A CARDIO DAY WHERE YOU WILL INCORPORATE HILLS TO ELEVATE YOUR HEART RATE.
WU 10 min.
Run 30 min. RPE 7-9: Should be done mostly on flat terrain. About midway, run up a hill for about 30 seconds then turn around and recover on the way back down the hill. Repeat 3 times. Continue your run back on flat terrain. (Flat terrain RPE 7, Hill work RPE 8.5-9)
CD/Stretch (Especially hamstrings, quads and calves)
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