Simple Long Intervals (1200m)

Warm-Up

  • 600 m run
  • Dynamic mobility

Drills

  • Lunge-and-pulls, alternating legs (with a pull!)
  • Wall falls, 10 changes of support into a 50 meter run

Workout

*4 rounds:

  • 1200 m run
  • 4 minute rest

* Do the first three rounds.  If form, cadence, and pacing are still reasonable, then do the fourth.

Finisher… Core Work

4 rounds:

  • 12 butterfly sit-ups
  • 1 minute of superman hold
  • 16 med-ball twists

 

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