Warm Up
2 Sets
30 second alternating Quad Stretch
30 second alternating High Knee
30 second Lunge
30 second Side Shuffle L/R
30 second Skip
30 second Jog (easy pace)
No Equipment Needed
3 Sets
200m Run – Fast
400m Run – Slow
200m Run – Fast
400m Run – Slow
200m Sprint
Rest/Walk 3 min btwn sets
- Goal is 3 Different Paces
Fast Pace – Challenging but sustainable (70 – 80%)
Slow Pace – Recovery/Moderate (50 – 60%)
Sprint – Go…
1 – 2 minute calf/achilles Stretch – per leg