Descending Short Interval Sets w/Burpees

Warm-Up Twice (faster the second time!): 200 m run 8 jumping lunges 4 burpees Drills Charlie's Angels, front and back Jump rope drill Workout 5 rounds of: 5 burpees 400 m run 90 second rest IMMEDIATELY followed by... 5 rounds of: 5 burpees 200 m run 60 second reset Finisher Two 4-minute rounds, 2-minute break between … Continue reading Descending Short Interval Sets w/Burpees


A Little Time Spent Wandering

This weekend's workout is about getting out of your element.  If you normally run on a track, try the street.  If, like most of us, you're a road-runner then how about the beach, mountain-side, woods, or trails, etc.  It's a big planet and it's not all paved (yet). So, it's time to go out and play. … Continue reading A Little Time Spent Wandering

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