The drills—24 in all—begin with prep work for the hips and lower body.
Watch Warm-Up With Chris HinshawFor time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
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Compare to 210605.
Scaling:
Today we have four run efforts, each for time. Experienced athletes should consider their mile PR time and shoot to pace that first mile run at about 90% effort. Increase your pace slightly as the distances get shorter. Deconditioned athletes should reduce the overall volume.
Beginner Option:
For time:
Jog 1,200 meters
Rest 3 minutes
Jog 800 meters
Rest 2 minute
Jog 400 meters