A) P&G 800m warm up:
– 400m jog;
– 50m Shuffle each direction (100m tot)
– 50m Karaoke each direction (100m tot)
– 50m high skip
– 50m backpedal
– 100m stride outs (increasing speed, using longest perfect stride you can manage. Finish @ dead sprint)
B) At the track
2 Rounds:
800m @ Gear 0
1200m @ Gear 3
3:00 rest
Focus on hitting your Rx times for the 1200 each round. You should feel your legs building lactic acid between 400 – 800m- push through and learn to move while your legs are heavy.