Simple Long Intervals with Vanishing Rest

Warm-up

  • 400 meter run
  • Butt-kickers, power-skips, carioca: 100 m each
  • 90 seconds of banded fall work
    • 20 second fast (fall more), 10 seconds slow
    • Don’t break at the hips!

Cadence work:

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

Workout

For total time, but track your splits:

  • 1000 m run
    • 4 minute rest
  • 1000 m run
    • 3 minute rest
  • 1000 m run
    • 2 minute rest
  • 1000 m run

 

 

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s