2 x 600 meters at 2 mile pace. Rest 20 seconds

1000 meters at 5K race pace. Rest 60 seconds

2 x 600 m…

Start by running 800 meters (2 laps on a 400 meter track) super hot. Rest 1 minute on complet…

Run 200 meters at one mile pace, then shuffle 200 meters. Never walk- we must keep our h…

200 meters at 5K pace, rest 60 seconds

200 meters at 1 mile pace, rest 60 seconds

400 meters at 5K pa…

Mile at 5K pace

200 at 92% effort

10 Burpees + 30 seconds rest

1200 at pace that eclipses the mile eff…

This is a really tough one.

Let's start with 1K repeats at desired 5K race pace (2.5 laps on a 400 m…

Ladder scheme today

2 X 800 meters at faster than 5K pace. 30 seconds of rest between sets.

1600 mete…

Perform each of the following with 10 air squats and 30 seconds of rest between. Pace should be at …

On a 400 meter track.

Program your timer to perform 60 seconds of work and 60 seconds of rest.

When w…