At the minute listed on the left, run the distance indicated on the right. Note your finish time for each interval.
0:00 - Run 800M
6:00 - Run 400M
9:00 - Run 200M
11:00 - Run 100M
12:00 - Run 100M
13:00 - Run 200M
15:00 - Run 400M
18:00 - Run 800M
Post interval times to comments.
am coach can run the why that is best for them
ReplyDeletei think that the 200 & 100 m be an out and back
there are many leg strains.row if u have one
800m - 3:41 PR!
ReplyDelete400m - 1:41
200m - 1:02
100m - 0:28
100m - 0:29
200m - 1:05
400m - 1:50
800m - 4:16 SIDE STITCH...felt like i got shot!
it was tough in the middle with very little rest, but this was speedwork made fun!
our 100m was out and back. i marked it out. the 200m was to the credit union and back, which i think is a little longer than 200m b/c we started from the garage doors.
800m - 4:10
ReplyDelete400m - 1:59
200m - 1:10
100m - 0:30
100m - 0:27
200m - 1:09
400m - 2:02
800m - 4:02
I rowed instead of running. Like a doofus I didn't record my times, except that the first and last 1000m rows were exactly 5 minutes, and the second row (500m) was 2:30, so I was consistent throughout.
ReplyDeleteI heard the evening crew was FLYING!
ReplyDeleteLooks like this was a good day for everyone. :)
everybody did really good today! it was a fun one!
ReplyDelete800 - 3:40
ReplyDelete400 - 1:28
200 - 0:50
100 - 0:20
100 - 0:21
200 - 0:57
400 - 1:47
800 - 3:51
Fun WOD. Will definitely get you in shap. Would like to see Dave Johnson times on this one.