PLEASE NOTE: Proper warm up and stretching is crucial when attempting these WODs. This is a serious amount of strenuous work. BE SMART! BE SAFE!
Decreasing Interval 1: Decreasing distance by 50%
-Max Effort for: 1600m-800m-400m
-Rest exact length of work time: (1600m=5:48 then Rest=5:48)
Increasing Interval 2: Increasing distance by 50%
-Max Effort for: 400m-800-1600m
-Rest exact length of work time: (400m=60 secs then Rest=60 secs)
The Elvis Mile:
-Max Effort 400m x 4
-Rest exactly 60 sec between intervals
-Add up each 400m time for your Elvis mile time
-Add up each 400m time for your Elvis mile time
Death by Treadmill: (For those globogym days)
-30 minute Cardio session broken into 5 minute interval periods
-Level 1: Start at 5.0-6.0-7.0-8.0-9.0-10.0
-Level 2: Start at 6.0-7.0-8.0-9.0-10.0-11.0
Dirty Hell:
-Max Effort 400m-800m-1600m-800m-400m
-Max Effort 400m-800m-1600m-800m-400m
-Rest periods are double the work period.
**Keep warm and limber between bouts**
Fartleks: Sprint/Rest Intervals:
-Sprint the straights & Rest the Curves
-Sprint the straights & Rest the Curves
-Sprint the curves & Rest the straights
-Basic Work/Rest intervals
-Build up to 10
-Basic Work/Rest intervals
-Build up to 10
Then there is always the obvious:
-Run a 5k or 10K
-Hit a trail run. It is fun and random just go for it.
-Run a half marathon
-Hit the beach
And for those of us anal enough to get stuck on...How long did I run? What was my pace? etc, etc. check out Map My Run (they also have an iPhone app.) to get the details. Also, get a decent watch.
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