Workout: 27 September 2024

Gym & Home Workout

1. Run 600 m, 4 times at mile pace with 1:1/2 rest cycles (walk or light jog between sets) (alternative: row 600 m at goal 2k pace / bike 40 cal at 85% effort)
   -Aim for similar times for each of the 4 runs
2. Run 400 m, at 5 seconds less than mile pace, light jog 200 m between each effort, perform this 6 times (alternative: row 400 m at 10 seconds less than goal 2k pace / bike 20 cal at 90% effort)
3. Run 100 m, all out, 100% effort sprint, X 4. Rest adequately between efforts (alternative: row 150 m / bike 15 cal at 100% effort)
4. Slow jog 1 mile at 60-65% effort
5. Be sure to stretch once complete with (1-4). Hold each stretch for 60 seconds, focus at least on lats, hamstrings, side splits and straddle.