Fartlek’s Run on an open road/trail (2-4-6-4-2):
‘hard’ = above lactate threshold/race pace/NOT conversation pace
10 min w/u
2 min hard
1 min jog
4 min hard
2 min jog
6 min hard
3 min jog
4 min hard
2 min jog
2 min hard
1 min jog
(repeat as needed)
10 min c/d
Then workout,
pull-ups as many as possible, 23 first round 15 second round, 12 third
push-ups on kettle-bells and toes on medicine ball 25, 15, 18
box jumps - 44 inches, 10, 8, 8