Long Intervals with Descending Rest

Warm-up

  • 400 meter run
  • Butt-kickers, power-skips, carioca: 100 m each

Cadence work:

  • 4 minutes
    • start at 92/184
    • increase by 2/4 every 1 minute

Workout

  • 2 rounds
    • 600 m run
    • 3 minute rest
  • 2 rounds
    • 600 m run
    • 2 minute rest
  • 2 rounds
    • 600 m run
    • 1 minute rest
  • 2 rounds
    • 600 m run
    • 30 second rest

If you’re going to scale this, remove one or two of the first rounds. 

 

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