Thursday 10/10/2024
Fitness
Run Progressions
1 Mile Run @ 70-75% Max HR
Run 1 mile while maintaining 70-75% of your maximum heart rate (HR).
Time estimate: 7-10 minutes
Rest for 2 minutes
400m Run @ Max Sustainable Pace
Run 400 meters at your fastest maintainable pace. The goal is to keep this pace consistent for all sets.
Rest for 1 minute
Repeat for 4 sets
Time estimate: 12-15 minutes total
Rest for 2 minutes
1 Mile Run @ 70-75% Max HR
Run another 1 mile at 70-75% max HR.
If your heart rate goes above 75%, walk until it drops to 5 beats per minute (BPM) below 70%, then resume running.
Only count the mileage where you're maintaining 70-75% max HR.
Time estimate: 7-10 minutes
Total estimated time: 32-39 minutes
Competition
