Descending Interval Sets (800/400)

Warm-up 600 m run first half smooth, second half fast with high pulls! Twice: 30-second plank 10 air squats with a pause 30-seconds per side calf mobility Workout 4 rounds: 800 m run 3-minute rest Then, 4 rounds: 400 m run 90-second rest Consistent and smooth on the 800s, as fast as possible on 400s. …

Aerobic Capacity Desc Mixed Intervals

This capacity work is in terms of fast and moderate pace and the target times in parentheses are a guide.  As a group, we'll discuss how to scale and pace this appropriately.  The section for more advanced runners adds more volume as well as a longer initial round.  Careful with that, it's a lot! Warm-Up …

Mixed Intervals (800/300)

Warm-up 2 rounds: 200 m run 20 Russian KB Swings 2 inch-worms 2 perfect lunges Drills Dynamic mobility: Carioca (arms out), power skips Wall drills, 10 changes of support and fall into 50 run Banded pulls Workout 4 rounds (35-minute cap) 300 m run rest 1:1 800 m run rest 1:1 Try to keep the …

Long Time-Based Intervals (4 min)

Warm-Up 2 minutes at 70% 2 minutes at 80% Drills Dynamic mobility high knees, carioca 4 minutes of rising cadence work Workout 5-6 Rounds 4 minutes "On" this is not a jog, RUN 2 minutes rest If you're still keeping pace and in control of your form on the 5th round, then do the 6th. …

EMOM-Style Short Intervals with a Bite…

Warm-Up Twice: 200 m run 5 burpees 6 American KB Swings 10 air squats Curb drills: 2x 5 pulls each side - back to curb 2x 5 pulls each side - side to curb Workout Every 4 minutes for 6 rounds: Choose one of: 6 burpees 8 American Swings (53/35) 400 m run Finisher / …