Alternating Long Intervals

Warmup 600 m run, dynamic mobility Curb drill: side then front/back, break into short run after each Jump rope drill Workout Run:  800m 3:00 rest 1200m 4:00 rest 800m 3:00 rest 1200m 4:00 rest 800m Finisher AMRAP 7: 5 burpees 10 Russian KB Swings 15 sit-ups 40 foot bear crawl

80-90% Halves

Warm-Up 400 m run Dynamic mobility high-knees down, butt kickers back carioca monster walks (20 left, 20 right) Drills Twice: Charlie's angel drill down arms-behind run to come back Cadence work Start at 90/180 and rise by 1/2 every 30 seconds for 3 minutes Workout 5 mile run Pace at 80% effort for the first … Continue reading 80-90% Halves

Simple Long Intervals (800s)

Warm-Up 400 m run 20 air squats Dynamic mobility Drills Wall-pulls into run Single leg pulls Jump-rope run Workout 5 x 800 m rest 3 minutes between intervals Finisher Twice: AMRAP 3: 36 Double-unders 12 Wall-balls Rest 90 seconds between the AMRAPs