22-45m Run : trail
run for 5m - recover for 2:30m = jog (slower pace) or walk or rest
run for 4m - recover for 2m
run for 3m - recover for 1:30m
run for 2m - recover for 1m
run for 1m - recover for 30s
Finish for 22m run or repeat for 44m run
download timer here >> https://www.intervaltimer.com/shared/Cc2XTov5pkuLtf4WJMeB-4.4-Run-:-5-4-3-2-1-Fartlek
Up Next in Spring Training
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Strength | S1E5: Gauntlet (45m)
45m strength.
10 exercises (upper & lower) at 40s work - 20s rest
x2
10 core exercises at 40s work - 20s: 3 burpees or squat-curl-press then rest
x1download interval timer >> https://www.intervaltimer.com/shared/q4LSePi7w1RS6RtNwYgC-4.8-S-:-10min-Gauntlet
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Run Track | S1E6: 100s (40m)
40m track workout (can be done anywhere, sub w cardio machine if you like)
10-12x 100m sprints w/ 300m jog/walk recovery.
Switch 300m recovery to 100m if needed.
download interval timer >> https://www.intervaltimer.com/shared/Z93i9ObP5BdnmnMQYoRG-4.9-Run-:-100s
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Strength & Conditioning | S1E7: Gasse...
45m strength & conditioning–
equipment: dumbbells, running shoes, mat.1m run, 1m burpees or squat-curl-press, 1m strength…repeats.
(sub running for other cardio OR core work provided)
download interval timer >> https://www.intervaltimer.com/shared/Nz7Ovs091hUw9L3VQb9W-4.10-Gassers
