Looking for a (fairly) quick but challenging run workout?
Get in a quick warm up first, make sure you at least do a short jog focusing on using proper technique. Stretch or run drills, whichever you prefer.
The Workout
3 Rounds
Run 800 meters (2 laps if you are on a track)
Rest
The How
You will be running at 80% of your speed... aka 80% of as fast as you could possibly run!
For the rest, you will be resting the same amount of time that it took you to complete the 800 meters. If you finish in 4:08 you will rest for 4:08
The 'Cool Down'
Such a misleading term... I want you to run one more time. You will run for 5 minutes one last time. This time, while leaning forward with your upper body, run while moving your feet as fast as possible. Focus on pulling your feet off the ground as soon as they touch. This will increase your cadence and theoretically make you run faster without exhausting your legs. You will be breathing much harder this go around.
Then actually cool down in your preferred manner.
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