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