Short Intervals with Descending Rest

Warm-up

Two rounds:

  • 12 lunges
  • 100 m run
  • 12 squats
  • 100 m run

Dynamic warm-ups: lateral lunges, perfect lunges, inch-worms

Drills:

  • Carioca
  • 10 changes of support slow, 10 fast into a run
  • Pose Jacks into run

Workout

  • 2 rounds
    • 200 m run
    • 60 second rest
  • 3 rounds
    • 200 m run
    • 45 second rest
  • 3 rounds
    • 200 m run
    • 30 second rest
  • 3 rounds
    • 200 m run
    • 15 second rest

Your goal is to keep the run times as consistent as possible despite the change in rest between intervals.  This doesn’t mean run slow, it means you’ll have to dig deep to find it…

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