Descending Long Intervals

Warm-up

Twice:

  • 200 m run
  • 15 squats
  • 10 banded good mornings

Drills:

  • Carioca
  • ball-of-foot hops (shift weight for start/stop)
  • changes of support in front of wall, into a run
  • Cadence
    • 2 minutes (94/188)
    • 2 minutes (98/196)

Workout

For time:

  • 2 mile run
    • 5 minute rest
  • 1 mile run
    • 4 minute rest
  • 1/2 mile run (800 m)

 

Don’t you dare “jog” these intervals, RUN!

 

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