Rising Short Interval Sets

Warm-Up

400 m run, 15 jumping air squats, 10 alternating side lunges

Drills

  • single leg pulls, down and back
  • side curb drill, 20 on each side
  • 3 minutes of cadence work
    • One minute each: 92, 94, 96

Workout

  • 4 x 200 m
    • 1 minute between intervals
  • 4 x 300 m
    • 90 seconds between intervals
  • 4 x 400 m
    • 2 minutes between intervals

Finisher:

  • 1 minute plank hold then immediately…
  • 1000 m run at 80% intensity, focus on positioning and form

 

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