Level 1

Run 200 m, 400 m, 600 m, 800 meters

Rest 3 minutes between sets

*Total time in more than (19:00/20:00)

or

Row 250 m, 500 m, 750 m, 1000 m

Rest 3 minuts between sets

*Total time in more than (20:15/21:45)

Level 2

Run 200 m, 400 m, 600 m, 800 meters

Rest 3 minutes between sets

*Total time in less than (19:00/20:00)

or

Row 250 m, 500 m, 750 m, 1000 m

Rest 3 minuts between sets

*Total time in less than (20:15/21:45)

Level 3

Run 200 m, 400 m, 600 m, 800 meters

Rest 3 minutes between sets

*Total time in less than (17:30/18:30)

or

Row 250 m, 500 m, 750 m, 1000 m

Rest 3 minuts between sets

*Total time in less than (19:00/20:15)

Level 4 Rx

Run 200 m, 400 m, 600 m, 800 meters

Rest 3 minutes between sets

*Total time in less than (16:30/17:30)

or

Row 250 m, 500 m, 750 m, 1000 m

Rest 3 minuts between sets

*Total time in less than (17:20/18:00)

Motivation

In order to improve sometimes we have to take a step back.  I want to encourage all of you to improve your technique.  I want to see people moving better.  Do not worry so much about how many rounds or repetitions that you get but rather how much better your reps are getting.  You will see more improvement by improving your range of motion than you will by increasing repetitions or weight.  There is strength that you can not build without greater range of motion.  Do more stretching.  Drink more water.

Strength

Front Squats

Strategy

RUNNING and ROWING AGAIN?

HOW TO DO TODAY”S WORKOUT You need to have a battle plan for every workout. If you did the running workout last week you have already noticed the interval distances are the same. Hopefully, you wrote down your split times or at least your overall time. If your goal is to be able to run an 8:00 minute mile then lets practice running faster than that pace. The longest interval today is 800 meters or half a mile. You can run half a mile at a faster pace than you can run one continuous mile.

To run at an 8:00 minute mile pace you will need to do the following:

200 meters under 1:00 minute 400 meters in under 2:00 minutes 600 meters in under 3:00 minutes 800 meters in under 4:00 minutes 

Get more awesome: Double Under Practice – Spend five minutes to do as many double unders as possible. Let’s get our first double under