Run 3 miles at an easy pace … [Read more...]

800m Intervals: 8 x 800m @ fast pace, jogging rest 1:1 Goal here is to maintain a consistent pace through each interval. We have been building these intervals, starting at 4 and now ending at a total of 8. This targets the areas of running distance … [Read more...]

Run 3 miles at an easy pace … [Read more...]

7 mile run as follows: - 1 mile warm up - 2 miles fast - 1 mile easy/recovery - 2 miles fast - 1 mile warm up … [Read more...]

A) Run 1.5 Miles B) 10:00 on airdyne/AAB as follows: 10 rounds: - :15 @ fast pace - :45 @ easy pace C) Run 1.5 Miles The goal here is to get warm on part A, do intervals on B, and flush for part C. … [Read more...]

Run 3 miles at an easy pace … [Read more...]

A) Run 3 miles before your work for the day. B) Run 3 miles at after your work for the day. Optimally, these will be 30 min before/after your other work for the day. … [Read more...]

For time: - 2,000m row - Rest 2:00 - 150 calorie Assault Bike/dyne - Rest 2:00 - Run 2 miles … [Read more...]

Row, Bike, Run Max Effort: A) Row 2,000m Rest 3:00 B) 100 calories on AAB Rest 3:00 C) Run 1 mile … [Read more...]

Run 3 miles … [Read more...]

5 mile run This is designed to be an easy recovery week as a taper from last week's 9 miles. Just settle into an easy pace and get the mileage done. … [Read more...]

A) Assault Bike: 4 Rounds on the bike: - 1:30 @ Moderate - :30 @ FAST - 1:00 @ Recovery B) Run 3 miles 0 Rest between A & B. … [Read more...]

A) Run 1 Mile BEFORE strength & conditioning pieces for the day. B) Run 1 Mile AFTER strength & conditioning pieces for the day. … [Read more...]

3x - 2,000m row @ Moderate Pace - 200m walk Speed for this workout should be fast, but doable. … [Read more...]

Run 3 miles This is an easy recovery run designed to help build base mileage. Don't worry about time.. just get it done. … [Read more...]