Wednesday May 3rd
23.05.03
INTENDED STIMULUS
Finish each round in less than 2:15.
Single modality, monostructural workout.
Score is the slowest 400-m time.
Pays to hold a consistent pace.
RX
Every 3:00 x 7 sets:
400-m run
– Score is your slowest 400-m time.
LEVEL 2
Every 3:00 x 7 sets:
300-m run
– Score is your slowest 300-m time.
LEVEL 1
Every 3:00 x 7 sets:
200-m run
– Score is your slowest 200-m time.
SKILL WORK
Post-workout:
2 sets:
2:00 plank hold
30 strict sit-ups
STRETCHING
2 sets:
:30 calf foam roll/leg
:30 standing hamstring stretch/leg
WHITE BOARD BRIEF
Target | Consistent pace across all 7 efforts.
This workout is a great opportunity to practice run pacing.
Score is your slowest run time. All efforts should be completed in 2:15 or less.
We’ll spend some time in the warm-up working to identify a sustainable pace, and scaling the distance if necessary.
Those who are unable to run can use a machine for an equivalent distance.
