12/16/14 Long Distance Intervals

Today is a rest day. Spend some time on mobility and get ready for the interval workout bellow. Choose ONE a of the following: Run 4x1000m with the following paces: 1x1000m @ 10k pace 3 min rest 2x1000m @5k pace – rest 3 minutes between Rest 4 minutes 1x1000m @1 mile pace Row or ski: 4x1000m Rest 2 minutes between efforts Try to keep all efforts within 3 seconds of each other. Good luck!! Post results to comments!! Coach G Please follow and like us:

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10/21/14 Short Distance Intervals

Today is a strength rest day. Spend some time on recovery and get ready for the interval workouts below. Choose one of the following: Run 400m-350m-300m-250m-200m-150m-100m Walk 50m for recovery between efforts. Row 400m-350m-300m-250m-200m-150m-100m Recover 1 minute between efforts. Ski 400m-350m-300m-250m-200m-150m-100m Recover 1 minute between efforts. Good luck!! Post results to comments!! Coach G Please follow and like us:

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