Warm Up
- 800m (½ mile) @ Easy pace or 150 Side Straddle Hops – Conversational pace and can breath out of your nose only.
- 10 LBAC, 10 Huggy Bears, 10 Abe Vagodas, 10 Grass Pickers, 30 second Plank, 10 Merkins, 10 Peter Parkers, 10 Monkey Humpers, 10 Ankle Rolls per side
Speed Training
Note: This can be done as one complete round (3.5 miles with warm-up) or you can do the whole routine twice depending upon your fitness level (6.5 miles with warm-up).
1 x 800m (½ mile) @ 10k pace
30 Hand Release Pushups
2 minute jog recovery
1 x 800m (½ mile) @ 10k Pace
30 Hand Release Pushups
2 minute jog recovery
1 x 400m (¼ mile) @ 5k race pace
25 count lunges – 1 rep is every time your knee hits the ground
1 minute or 200m jog recovery
1 x 400m (¼ mile) @ 5k race pace
25 count lunges – 1 rep is every time your knee hits the ground
1 minute or 200m jog recovery
1 x 200m (⅛ mile) @ 1 mile race pace
20 box jumps
30 seconds jog recovery or walk recovery
1 x 200m (⅛ mile) @ 1 mile race pace
20 box jumps
30 seconds jog recovery or walk recovery
1 x 200m (⅛ mile) @ 1 mile race pace
20 box jumps
30 seconds jog recovery or walk recovery
1 x 200m (⅛ mile) @ 1 mile race pace
20 box jumps
30 seconds jog recovery or walk recovery
50 Burpees
1 Mile Run Cool Down @ easy pace