Long Intervals

Warmup

• Curb drill: side then front/back, break into short run after each
• Cadence drill:
  • 4 rounds
    • 1 minute on
    • 30 seconds off
    • Increase cadence 2 bpm (per side) each round

Workout

Run:

•  800m
  • 3:00 rest
• 1200m
  • 4:00 rest
• 800m
  • 3:00 rest
• 1200m
  • 4:00 rest
• 800m

 

Mobility

• Lacrosse ball – proximal hamstring and glute-mid/TFL
• Foam roll – quads and adductors