Simple Long Intervals (600m)

This is intended as a long interval workout.  If your 600 m run is at or below 2 minutes, you should probably use this as your short interval workout for the week.



  • 300 m run
  • 10 alternating one-legged toe touches
  • 10 air squats with a brief pause
    • use a small band or slingshot if you have one

Side-lunges, butt-kickers


  • single leg pulls
    • try to do these at your running cadence
  • pose-jacks
    • faster!
  • 50 m of ladder sprints with backwards run on the way back
    • 10-20-30-40-50


  • 6 x 600 m run
    • 2 minute rest between intervals.

Finisher:  Core Stability Work

5 rounds for time:

  • 10 wide-knee mountain climbers
  • 8 Toes-to-Bar
  • 30 second round-the-world plank

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