A workout around a grass field where you run 'steady' for the first portion of the run, then attack the hill with good sprint mechanics. The mid-distance runners do two laps (550m) flat and then do the 100m hill, while the sprinters (primarily quarter-milers) do one lap (220m) and then do the 100m hill.

The purpose of this workout for the mid-distance runners is a 'prep' workout for doing some critical zone training on the track, where we will be running some 600m in 60-62 for the first 400m, and then the final 200m in 27-28. (For a 1:50-53 type athlete.) We do a 3-5min easy run immediately into a 15min steady run and a few strides as a warmup, then directly into this workout. Then immediately into a 15min steady run and 3-5min easy run after the 'workout' portion. So it is not meant to be a killer interval session, but moreso a strength one.

For the sprinters this will serve as a good 'aerobic' type workout day. Especially for the quarter-milers, this is also good psychological prep work of running hard after 200m as they start to 'come home' in the race.