Warm-Up 600 m run Banded Fall drill Pose-Jacks, 20 paces then run it out... twice! Workout 1 mile run 5 minute rest 1000 m run 4 minute rest 800 m run 3 minute rest 600 m run Your scores are your splits for each interval. If you're doing the run from 858 MG, then this page … Continue reading Descending Long Intervals
Warm-up 4 minute rising cadence run Start at 90/180 and go up by 2-3 per side every minute Twice 15 air squats 8 side lunges each way Banded hip-flexor stretches Workout If you are NOT prepping for a longer race any time soon: 3 mile tempo run What's a tempo run? If you ARE prepping for … Continue reading Tempo and Race-Pace Work
Warm-Up Twice: 200 m run, 15 Russian KBS, 10 Alternating Goblet Side-Lunges Drills: Curb Drills Soft jumps Last Man Up ("Indian Run") Workout 5 x 400 m, 90 second rest after each interval 5 x 200 m, 60 second rest between intervals Go as fast as you can while maintaining form! Finisher, if time allows 3 rounds … Continue reading Short Interval Sets
Warm-up Twice: 200 m run 12 Russian KB swings 8 Goblet lunges Drills Carioca, arms out and parallel to line of travel! Curb drill, front and sides Single-leg pulls into run Workout 4 X 100 m sprint 4 X 200 m sprint 4 x 100 m sprint 4 X 200 m sprint Rest 1 minute … Continue reading Short Interval Brackets
Compare your performance to the original here. For those of you who don't play poker, the Dead Man's Hand is Aces & Eights with an arbitrary last card, traditionally referred to as a "kicker". Warm-up Twice: 200 m run 20 steps walking lunges Drills Fall drill: banded or partner 10 rapid changes of support into a … Continue reading Replaying the Dead Man’s Hand
Warm-up Two rounds (one slow and methodical, one fast): 300 m run first round: form, extra high pulls second round: speed, good cadence 15 air squats first round: deep, with a pause second round: explosive, focus on the "pop" 15 KB swings (53/44) first round: Russian, focus on hinge second round: American, keep core solid … Continue reading Modulating Intensity
Warm-up Paced run over to the hill (1K) Good time to check your form... Dynamic mobility Drills on hillside Based on what you see in warm-up run Workout 6 x 20-second hill sprint. Walk back down to starting point. 6 x 30-second hill sprint Walk back down to starting point. 2 minute break. For time: … Continue reading Hill Sprint Variants
Warm-up 200 m run, 10 jumping air squats, side-lunges Drills: Single-leg pulls Curb drills back sides Workout EMOM 20: 100 m sprint Plenty of rest, red-line it the whole time!