KEEN TRAILFIT CITY TRAINING SESSION   

Duration: 45 minutes

Take one minute rest between sets in set exercises. Depending on fitness level or to increase difficulty, decrease rest time to challenge yourself, down from 60 seconds, to 45, to 30

• Walking lunges
• Forward/backward leg swings
• Side-to-side leg swings
• Jogging in place with butt kicks
• Toe taps on walls: One minute
• HIGH knee skips: one minute

• Stair Sprints  3 sets
  This will improve coordination and explosiveness. Sprint up a flight of stairs, using your arms for momentum. Jog down for active recovery.
• Box jumping 8 reps, 3 sets
  Get in a half squat position with your arms in front of you. From this static position, jump up and onto the box. You want to jump from a still position, do not allow any counter movements. Land in the middle of the box and stand all the way up. Reset after each jump.

Add multiple jog and sprint sections at areas of your trail where you can run, in between the strength sets.

Look for areas where you can add interval training sprints, sprinting for 30 seconds and recovering for 60 seconds, at least 5 times. Increase difficulty and decrease the recovery time.