Long Interval Pairs

Warm-up

2 rounds:

  • 10 walking lunges
  • 10 air squats
  • 10 walking lunges
  • 5 inchworms

Then:

  • 200 meter cadence run (92/184 BPM)
  • 200 meter cadence run (96/192 BPM)

Workout

2 rounds:

  • 800m run
    • 3 minute rest
  • 1 mile run
    • 4 minute rest

Mobility

Roll out hamstrings and do a calf-smash.  Go for a hike…

 

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