I have run roughly 9000 laps around the field at my school. After the first 4000, I started to get a little bored simply running. Consequently, I now have to change something up just about every time I go out so that I feel good about being on there again. Today, knowing that I couldn't spend an hour or an hour and a half getting a good workout in, I decided to bang out a 4 mile run and add in some hill sprints. This is how it went:
I ran a mile, then did 5 sprints up a 30 meter hill that is a decent grade. I did this 4 times in a row so I had 4 miles and 20 sprints in total. This, plus an ending cool down of about 1/4 mile gave me a 5 mile workout in about 42:50. It was a great workout in not a really long amount of time. Add in the fact that it's about 86 degrees today, I am spent.