A) P&G 400m Warm up:
B) 6 rounds of:
– 50m @ Very Hard
– 200m @ Easy
– 50m @ Very Hard
– 100m walk
The goal for the workout is hitting the goal pace for each 50m burst. Do this at a track if possible. Start the lap by bursting for 50m, slow down focusing on perfect strides, then bursting again for 50m. Walk 100m to recover.
If you are prevented from running for snow/ice reasons, then do the following on the assault bike:
6 rounds
– :15 @ Very Hard
– 1:00 @ Easy/Moderate
– :15 @ Very Hard
– 2:00 @ Easy