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
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