5 rounds, each for time, of:
400-meter run
Rest 2 minutes
Post your fastest and slowest times to comments.
Compare to 231120.
Stimulus and Strategy:
Today’s workout is running intervals. If you have performed this workout in the past, look back at your scores and use them to help you today. Each interval should be treated as a near-maximal effort and should take no more than 2 minutes to complete.
Scaling:
Reduce the distance to achieve the intended time domain.
To reduce the complexity or in the case of a limitation, consider substituting with any machine available. Perform 900/1,250 meters on an Echo bike or 400/500 meters on a rower or ski erg.
Intermediate option:
Same as Rx’d.
Beginner option:
5 rounds, each for time, of:
200-meter run
Rest 2 minutes
Coaching cues:
Move your feet fast, but don’t forget about your arms. At any point where you reach near-max speeds, keep your shoulders square and pump your arms with your elbows held at a 90-degree angle. Applying a conscious effort toward your upper-body movement this way can bolster speed by utilizing your entire body more efficiently, and not just your lower half.
Resources:
CAP Tips: Running Position Drill
CAP Tips: Running Pulling in Place
CAP Tips: Running Falling Forward
CAP Tips: Running Change in Support Drill
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