Runnin' (Sucks)

Warm-Up & Mobilize w/ Some Burpees as well...
Ran to get some distances set...
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Then This:

Running Intervals

600m Run (5K pace or a touch faster)

2m Active Walking Recovery

600m Run w/ Dropdown Intervals

- 200m @ 5K Pace (easy)

- 200m @ 2 Mile Pace (Mod)

- 200m @ 1 Mile Pace (Fast, but sustainable)

2m Active Walking Recovery

600m Run (5K pace or a touch faster)

2m Active Walking Recovery

600m Run w/ Dropdown Intervals

- 200m @ 5K Pace (easy)

- 200m @ 2 Mile Pace (Mod) 

- 200m @ 1 Mile Pace (Fast, but sustainable)

2m Active Walking Recovery

600m (5K pace or a touch faster)

So the goal on the 600 Runs (#1, 3 & 5) are to be at an EVEN pace... So if you are like me, no matter how fast or slow I start, I slow down... DON'T... Start slower and hold it!!!

Then the Dropdowns... If you don't know paces (then just start easy and drop 5-10s each 200m Interval

(i.e. ~ 1:10 for first 200, then should be at 2:15 (1:05) for 2nd 200, then 3:15 (60s) for 3rd interval...These are continuous runs that you just work at picking up the pace...

Ethan T ~ 

1) 3:22 (1:07 pace)

2) 1:10 - 2:15 (1:05) - 3:13 (58s) - Perfect work here!!!

3) 3:31 (1:10 pace)

4) 1:08 - 2:12 (1:04) - 3:08 (56s) (Nice...)

5) 3:25 (1:08 pace)

Drake ~ 

1) 3:05 (62 pace)

2) 1:00-2:59-3:59 (didn't know what he was doing!?!?)

3) 3:15 (65s pace)

4) 1:05-2:05 (60s)-2:57 (52s) (better dropdown set!)

5) 3:06 (1:02 pace)

tb ~ 

1) 3:30 (1:10 pace)

2) 1:10-2:20-3:18

3) 3:30 (1:10 pace)

4) 1:11-2:17-3:13 

5) 3:45 (1:15 pace)