Complete both intervals faster than goal 5k Pace

Workout 2:
8 Rounds
200m Run
2 Minutes Rest

Don’t pull a hammy. Lots of strides and warm-ups.

Workout 2: Interval: 3x(200, 400, 600) Rest time = to each interval. Maintain fastest possible speed across all runs.

Workout 1:
2 Rounds
12 Minute Run
2 Minute rest
Don’t blow it out in the first round. Run at about the pace you would for a 15-20 minute time trial.

Workout 2:
8x400m Run
Rest 2 Minutes Between Rounds
Stay relatively consistant.

Next week is the big week.

1. You are all prohibited from doing box-jumps, double unders or runs outside of the RXd runs (fat chance).
2. You may choose to row rather run if your shins/calves/hips etc are bothering you.
3. Workout this week with performing next week in mind.

Workout 1:
1000m
800m
600m
400m
200m

Rest 2 minutes between rounds. Run at or just faster than your goal 5k pace.

Workout 2:

20 minute run where 1 minute is hard (5k pace or slightly faster) and 1 minute is easy.

4 Mile Tempo Run 85%-90%

Consistant pace. Make sure your last mile is not slower than your first. If you do a 2 mile out and back, you should have even splits.

Workout 2:

4x800m Runs

Rest 3 minutes between intervals. Try to keep times consistant.

Run 5 Minutes
Rest 2:30 Minutes
Run 6 Minutes
Rest 3 Minutes
Run 7 Minutes

Each run should be a near maximum effort for that distance. You will slow significantly as you go on, but that is ok in this WOD. If your legs are burning, you have done it correctly.

Workout 2:

9 Rounds
Run 1 Minute
Rest 1 Minute

Find a flat area and go out and back trying to keep distance as cionstant as possible. The first one should be relatively easy, the last one should be fairly hard.

Find a hill approximately .25 miles long. The actual length is not that important, but steeper is generally better. Good possibilities by the box are the hills starting at the corner of lee hwy and spout run pkwy. You could run up highland, run up kirkwood, or run up Lee. If you want to drive, the hill up Arlington Ridge Rd starting at Glebe is pretty wicked as well. If you cannot find a hill, do 400m repeats and the do the hills next week in place of the interval work that is RXd. If you have a hill but it is significantly shorter, increase the number of reps as appropriate. This can also be done on a treadmill. test yourself on the elevation and speed and report back.

6x hill runs. Walk down, rest two minutes once you reach the bottom. This is lots of rest so go hard, just not so hard you have to walk any of the hills.

Workout 2: The longest run I will have you do.

40 Minute Tempo run. Last 10 minutes faster than your first 30. You should be comfortable for the first 30 minutes. The last 10 minutes you should not be comfortable but you should not end the run on the ground. You should feel good.

3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

Workout 2:

3000m Time Trial All Out

Workout 2: Tempo Intervals. Run three 1 mile intervals at your goal 3 mile pace. Rest 3 minutes between intervals. If you complete these intervals at PCF, overestimate the mile distance. Run a little further down 11th, especially if you are not coming all the way back to the gym door.