Long Intervals as a Tempo Run


2 rounds:

  • 20 Russian KB swings
  • 10 burpees
  • 200 m run


  • Single side curb pull drill into run
  • Front pull curb drill into run
  • Single-leg pulls 10 left, 10 right, 50m run
  • When you’re done with the drills, run 400m


2 x 1.5 mile tempo run

  • 6 minute rest between the two intervals
  • Target pace 80-85% of your mile time
  • If you’re doing this at 858 Mission Gorge:
    • Use our old “5K loop” but
      • return by running down the front of the building and back to the garage doors
      • Run the first one clockwise and the second one counter-clockwise
    • Here’s a link to the loop!




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