Warm up:

  • 10 min easy movement (Airdyne, Row, jog, etc)
  • Stretching¬†
  • Sprint run outs X 5 (start at an easy jog then slowly speed up to a sprint in about 100m)


For Time:

  • 800m Time Trial

* Go hard, you need to know what 100% feels like for this distance 

Rest 10mins


  • 400m Repeats

Rest 3mins


* Run each at your 80-85% for the day. These need to be tough.

Cool down:

  • 10 minutes of easy cardio of your choice (Run, Row, Bike)