Warm-Up
Two sets of:
200 Meter Run
200 Meter Jog
Followed by…
CFG warm-up
Session One
VO2 Max
Every minute on the minute, for 6 minutes, complete:
100 Meter Sprint
Rest until the 10 minute mark
Followed by…
Every Minute on the minute, for 4 minutes, complete:
150 Meter Sprint
Rest until the 18 minute mark
Followed by…
Every Minute on the minute, for 2 minutes, complete:
200 Meter Sprint
Session Two
Aerobic Threshold
Beginner/Intermediate/Advanced
8 Mile Run (all out effort)
Push the pace.
Session Three
Lactate Threshold
Two sets of:
Mile Repeats (1600 meters)
2 minutes rest between efforts
Rest 5 minutes after your 2nd set, then:
Two sets of:
800 Meter Run
Rest 2 minutes between each set.