Level 1

Running Intervals (30 min)

min 0-5: 100m relay

min 5-8: Rest

min 8-15 200m relay

min 15-20: Rest

min 20-30: 300m relay

Level 2

Running Intervals (30 min)

min 0-5: 100m relay

min 5-8: Rest

min 8-15 200m relay

min 15-20: Rest

min 20-30: 300m relay

Level 3

Running Intervals(30 min)

min 0-5: 100m relay

min 5-8: Rest

min 8-15 200m relay

min 15-20: Rest

min 20-30: 300m relay

Level 4

Running Intervals (30 min)

min 0-5: 100m relay

min 5-8: Rest

min 8-15 200m relay

min 15-20: Rest

min 20-30: 300m relay

Motivation

Remember today is a great day to keep those goals short. Meaning  keep the distances you need to make short. The distances themselves in this run are not very long, however running for 30 mins can be very mentally taxing. So, by keeping the goals short in a 200m run will make the time go by so much faster because you are always reaching your goal and its mentally gratifying, which in return makes the run feel a whole lot better. What i mean by keeping the goals short, is pick a object or something/mark on the ground 10-20 feet in front of you and keep doing that till you reach the end. This always you to mentally stay focused, and not get discouraged by looking at the end and thinking man thats far I don’t know if i can do this. Remember YES YOU CAN. All you need to do is stay focused and anything is possible.

Strength

Bench Press 5×4 @85%

Get more Awesome: lazy splits 2 minutes, calves 2 minutes each