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 …

Two Halves, Two Miles (in rising sets)

Warm-Up 400 m run 15 air squats 8 lunges (each) Dynamic mobility Drills 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: 6 Pull-ups (scale to: Ring-Rows) 12 Overhead Lunges (30/20) 18 Russian Swings 90 seconds between AMRAPs.

Simple Short Intervals (400m)

Warm-Up Twice: 300 m run 15 Russian KBS 10 alternating goblet lunges Drills Lean/fall drills, in POSE Make sure your position is stacked before you lean POSE Jacks Cadence, 2 minutes at a fast pace Workout 6 x 400 m sprint rest 2 minutes between intervals Let me be clear:  these are 6 WORKING sets, …

Descending Mini Time Trials: Very Long Intervals (Metric)

Warm-up 5 minutes of cadence work dynamic mobility Banded monster walks/ banded squat holds Pick your favorite "pull" drill Workout: Each of these is scored separately as its own mini-test: 3000 m run 2000 m run 1000 m run Rest 5-6 minutes between intervals.   So, how'd you do?

Simple Long Intervals (1200m)

Warm-Up 600 m run Dynamic mobility Drills Lunge-and-pulls, alternating legs (with a pull!) Box pulls x 10 each side Soft box-lands Workout 3-4 rounds*: 1200 m run 4-minute rest * Do the first three rounds.  If form, cadence, and pacing are still reasonable, then do the fourth. Finisher Every 2 minutes for 8 minutes 40 …

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 …