Flat Long Intervals

Warm-up

  • 400 m run
  • Pull drills  – get those hamstrings going!
  • Cadence work
    • 5 minutes, go up by 2 bpm per minute

Workout

3 x 1.5 mile run, rest 5 minutes between intervals

Record your best split time, you’ll need it next week.

Recovery

  • 2000 m active recovery row
  • Roll out
    • hamstrings
    • calves
    • glutes (maybe break out the lacrosse ball)

 

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