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

 

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