Ascending Long Interval Sets

Warm-Up

Twice:

  • 300 m run
  • 15 Russian KB Swings (unbroken)
  • 10 alternating lunges

Cadence work:

  • 3-4 minutes
    • start at 90 (180)
    • raise by 1 (2) every 30 seconds
  • Smooth and contolled!
    • I’d rather see you do 3 minutes where you stop at 94/188 and stay smooth than see your form fall apart but hit the higher numbers.

Banded Fall Drill: spend 1-2 minutes feeling the fall while running in place

Workout

  • 3 x 600 m, rest 3 minutes between intervals
  • 3 x 800 m, rest 4 minutes between intervals

 

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