Long Interval Pyramid

Warm-Up 300 m run 50 m high knees 50 m butt-kickers Drills Curb drills both sides and back 10 steps each side single-leg pull and run back to your starting line Workout For time: 600 m run 2 minute rest 800 m run 3 minute rest 1000 m run 4 minute rest 1000 m run … Continue reading Long Interval Pyramid

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Simple Long Intervals (1 mile)

Warm-up 400 m run, then twice through: 12 alternating lunges 12 kb swings Drills: Hops, staggered stance 50 m per side Cadence work: 5 x 45 seconds at... 90/180 92/184 94/188 96/192 98/196 Workout 3 x 1 mile repeats, rest for 3-5 min rest after each