For time:
1,600-meter run
Rest 3 minutes
800-meter run
Rest 2 minutes
400-meter run
Rest 1 minute
200-meter run
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Stimulus and Strategy:
Try to hit each of today’s running intervals as quickly as your capacity allows. Today is a day when most athletes can tackle the effort as prescribed. If you are alone, have a goal in mind for each interval. If you are training with a buddy or a group, keep up with someone who will challenge your pace.
Scaling:
To reduce the volume, cut the distances in half.
Today is a day when most athletes can perform this as prescribed. However, if you are new or less experienced, complete the beginner option and potentially perform each effort with a combination of running and walking.
In case of injury or limitation, for the 1,600-meter run, perform 3,500/5,000 meters on the Echo bike or 1,600/2,000 meters on the rower. For the 800-meter run, perform 1,750/2,500 meters on the Echo bike or 800/1,000 meters on the rower. For the 400-meter run, perform 900/1,250 meters on the Echo bike or 400/500 meters on the rower. For the 200-meter run, 500/700 meters on the Echo bike or 200/250 meters on the rower.
Intermediate option:
Same as Rx’d.
Beginner option:
For time:
800-meter run
Rest 3 minutes
400-meter run
Rest 2 minutes
200-meter run
Rest 1 minute
100-meter run
Coaching cues:
Check your running posture. Relax your shoulders, keep your torso upright, and set your gaze directly ahead of you. Maintaining a neutral spine and sound running posture will allow for more efficient running technique, reduced fatigue, and improved recovery.
Resources:
Running | Change in Support Drill
Running | Falling Forward
Running | Line Drills
Running | Position Drill
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