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So I've got two goals with my running. I wan't to be able to run a 5K, but I also know that I need to work on my intervals/sprints. My body "type" seems to be naturally inclined to long distance running. I'm not in shape yet, but I've managed to work up to a 5K in about 40 min. on the treadmill (outside is a totally different story, but I'm working on it). I've also got an alternate training workout of doing interval "sprints" on the treadmill for 20 minutes: 1 min. walk-1 min. run (which is actually a jog - but at least I'm doing it). I started with the Academy Body-weight routine, and the warm up calls for 30 seconds of knee highs. So here's my question: Why if I can run a 5K for 40 min do the knee highs kill me in about 15 seconds? - I'm totally out of breath and my quads are burning! Any info about what is going on? Any insights, suggestions, recommendations to improve my ability to do the knee highs?