Run #1a “Great Pyramids” (progess to 1b and 1c options, see below)

400m, 800m, 1 mile, 800m, 400m

*50% rest, so if it takes you 2 min to run 400m, you rest 1min

*after completing workouts 1-5, come back and try to improve your times 

Run #2a “Intermittent pain” (progess to 2b and 2c options, see below)

Every 4 min for 32min run 400m, these are AFAP (as fast as possible)

*after completing workouts 1-5, come back and try to improve your times 

Run #3a “Steady pace wins the race” (progess to 3b and 3c options, see below)

30 min max distance

*after completing workouts 1-5, come back and try to improve your score

Run #4a “Olympic Gold” (progess to 4b and 4c options, see below)

Every 2 min for 10 min, sprint 100m (make sure you have a straight 100m, no turning around, all about SPEED)

*after completing workouts 1-5, come back and try to improve your times 

Run #5a “Agile, hostile, mobile” (progess to 5b and 5c options, see below)

EMOM 10:

10-20-10’s (set up 3 cones or markers 10yds apart, start in the middle, run left 10 yds, run back 20 yds, back 10yds to the middle, SPEED and QUICKNESS)

*alternate which way you run first, so you should have 5 where you run left first and 5 where you run right first

*after completing workouts 1-5, come back and try to improve your times