Long Intervals and Some Basics


Running 101, skills and drills, and getting the engine going


  • 3 x 1000m run
    • rest 4 minutes between intervals
    • “better every round”


3 rounds:

  • 20 Russian swings
  • 12-15 hollow-rocks


Don’t bolt out the door for the first 1k at an all-out sprint.  Give me three solid intervals. Aim to make each round stronger than the last.

This should be the last of the “once-a-week” workouts.  I’m switching the programming over to a more CrossFit Endurance-like approach with two sets of intervals every week as well as time-trials and tempo work thrown in.  We can discuss in person what works in terms of schedules and goals.



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