TO BE PERFORMED 5-7 MIN AFTER COMPETITION CONDITIONING
A) P&G 800m warm up.
B) 8 x 800m tempo run, jogging rest 1:1.
PACE must be [wodfollow for specific pacing] Contact powerandgraceendurance@gmail.com for pacing questions. This should be something that is not difficult to maitain for 400m, but increasingly difficult over the remaining 400m of each run.
Your results should not vary by more than 15 seconds per 800m. Record slowest 800 time.
1:1 rest meant the rest should be exactly as long as the most recent 800m run took. (i.e. if the 1st 800 took 3:00, 1st rest 3:00, if the 2nd run takes 3:20, 2nd rest is 3:20…)
C) walk 200m, jog 200m.