WOD @allandnieva.me

Success is the sum of small efforts, repeated day in and day out.” – R. Collier

The WODs I post are to improve weak areas…  I have decent stamina, but I’m just not a fast runner.

So… the only way to get faster is by practicing running faster!

Obvious, I know.  This is why I love HIIT runs (High Intensity Interval Training). Running at high intensity builds running economy and helps wire your brain to your body as it relates to running (neuromuscular conditioning).

WOD – 10-22-14

Warm up: 5-15 minute walk/stretch

Main Set: 2-mile HIIT run!

Rotate the following pace schedule for at least two miles:

  • Walk
  • Jog
  • Stride
  • Sprint

I break it up using telephone poles. Every time I reach a telephone pole, I change to the next pace.

No telephone poles? Use a stopwatch and set it for time. Try 10-second intervals to start and change it to suit you – ie. if you need more of a break, take 20 seconds to walk.

Go further, if you’re feeling good.

Cool down with a 5 minute jog/walk and stretch.

THAT’S IT! See you Friday.

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