30min max distance run
*Every 6min starting @0:00 do:
20 explosive High Knees (running forward)
10 rev. Lunges + Air Squat (1rep is 1 reverse Lunge each side + 1 Air Squat)
- keep a consistent pace on the run and try to finish the movements as fast as possible each time. No rest, after finishing one round of the movements you go directly into your run until the start of the next 6min -
Every 2min for 30min
1.30sec Air Squats + 15-20sec Side Planks each side
2.20sec Push Press each side +20sec Marching each side
3.30sec skipping + 15-20sec Split Squat hold each side
10 min moderate pace run directly into 1 min fast pace run
walk rest 1 min
8 min moderate pace run directly into 1 min fast pace run
walk rest 1 min
6 min moderate pace run directly into 1 min fast pace run
walk rest 1 min
4 min moderate pace run directly into 1 min fast pace run
walk rest 1 min
2 min moderate pace run directly into 1 min fast pace run
Keep a constant pace over all moderate pace runs
The 1 min fast pace should be 90%+