W7/D2- Aerobic Run + Hill Sprints+Daily Knees

You need a hill you can run up for 15 seconds. After your run, you will do 10x15 second sprints uphill. After each sprint, you will walk back to the start and after you have recovered and gotten your heart rate down, you will do the next hill sprint. After the sprints, you will do the DAILY KNEES routine under the STRONG KNEES CATEGORY here in my app. The Workout: Beginner: Use the first 5-8 minutes to jog easy and then stop and do some dynamic stretches as needed. Then, you will run for another 40-50 minutes in your aerobic zone. Do 10 hill sprints- lasting 15 seconds each. Finish with the KNEES workout. Intermediate- 5-8 minute warm-up+ 50 minute aerobic run+ 10x15 second sprints+ KNEES workout. Advanced- 10 min warm-up+ 60 min aerobic run+ 10x15 second sprints+ Knees workout