If you can get to a track today it will be great
Warmup
-10 calf raises, feet forward, heels and toes touching
-10 calf raises, heels touching, toes as far apart as possible
-10 calf raises, toes touching, heels as far apart as possible
-Run 3 min. if you can’t run, mix jogging in place and jumprope switching every minute
-10 squat
-10 side to side squat
-5 single leg deadlift each side
-10 pike squat
WOD;
200 – 400 – 600 – 800 – 1200 – 800 – 600 – 400 – 200m Run
Rest 1:00 after each effort.
Strive to be consistent and shoot for your 1-mile PR pace throughout.
If your 1-mile PR is above 9:00, perform the following intervals:
200 – 400 – 600 – 800 – 600 – 400 – 200m Run
Rest 1:00 after each effort.
Strive to be consistent and shoot for your 1-mile PR pace throughout.
If you can’t measure distance, try time intervals as follows:
1:00 – 2:00 – 3:00 – 4:00 – 6:00 – 4:00 – 3:00 – 2:00 – 1:00. Remember to maintain the 1:00 rest between each effort.
And if you have access to a rower or a bike and you want to mix it up, give this one a shot! Use the same distances on a rower. On a bike, use the time interval option.
If you can’t run or use a machine then treat each interval as an EMOM of
-high knees
-jumping jacks
-jumprope
-down ups (think burpee without the pushup or jump)
So for one minute, you’ll only do high knees
For 2 min, do 1 min high knees, followed by 1 min jumping jacks
For 6 min, go through all for movements and restart with high knees and jumping jacks for the 5th and 6th minute respectively
Maintaining your 1-mile PR pace today is absolutely an aggressive goal. If in decent shape, you might get this on the 200, 400, and 600m sets; most of us will fall short on the 800s and 1200. If that happens, what a great opportunity to train not only your engine, but your mind! Regardless of your pace, don’t get discouraged or frustrated. Stay present, focus on the interval you’re on, and soon you’ll be finishing strong on your final 200 meters!