Two Halves, Two Miles (in rising sets)

Warm-Up 400 m run 15 air squats 8 lunges (each) Dynamic mobility Drills Single leg pulls Box/curb pulls Soft jump lands Workout Two rounds: 800 m run 1-mile run Rest 4 minutes between intervals. Finisher Two 3-minute AMRAPs of: 8 Ring-Rows 12 Overhead Lunges (30/20) 36 Double-Unders 90 seconds between AMRAPs.

Descending Short Interval Sets (4-3-2-1)

Warm-Up Twice: 200 m run 12 Russian KB swings 6 Goblet Squats 2 Perfect Lunges Drills: Carioca Plate pulls into a run Front/Back/Side   Workout 4 rounds: 400 m run 90-second rest 300 m run 60-second rest 200 m run 30-second rest 100 m run 3-minute rest between rounds Cash Out 3 rounds: 1-minute plank hold …

“Time” for a Tempo

Time to go out to play a bit! Find somewhere to run that you don't normally practice in.  Beach, trail, lake, forest, the only limit is your imagination.  Here's what's up... 5-minutes of warmup, your call but get those pulling muscles going and that cadence up where it needs to be 30-35 minutes of tempo …

The Dead Man’s Hand, Redux

Compare your performance to the original here.  Or here. For those of you who don't play poker, the Dead Man's Hand is Aces & Eights with an arbitrary last card, traditionally referred to as a "kicker".  This is a long-intervals workout in that spirit... Warm-up Twice: 200 m run 20 steps walking lunges Drills Fall drill: …

20-Minute Test

More AMRAP work, this time as your test and new baseline!  Warm-up is your own but I provide you with a decent option if you'd like some direction. Warm-up 400 m run high knees down – butt-kickers back twice: 10 in-place change of position, 5 single leg pulls each side, run it out Then: 2 …

Short Run-Row Interval Mix

Warm-up 200 m run 450 m row 150 m legs only 150 m arms only 150 m full cycle Basic dynamic mobility Drills Curb drill: both sides, then back Hopping drills Workout AMRAP 25 minutes: 400 m run 500 m row 2-minute rest NB: NO REST between run and row! All-out on the run, use …