Longish Intervals and Cadence


Skills and drills, plus some cadence practice.  Bring a metronome (or phone/iPod with an app on it).  Good day for headphones!


3-5 x 800m run with set cadence

  • Raise the cadence by 1-3 bpm (per leg, 2-6 if you’re using a beat per side) every interval
  • Focus on position and cadence
  • If your form is falling apart or you’re getting way slower, finish that interval and call it.  Do at least 3!
  • Rest 4 minutes between intervals


If it’s supposed to be a rest day:

  • Recovery row and mobility or… go for a mild hike with friends and family!
    • Pigeon-pose both narrow and wide angled each side before you leave the box…

If this is a full workout day:

5 rounds:

  • 6 burpees
  • 12 KB Swings (70/53)



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