Fast sections of 300m, with moving recovery periods. Great for leg speed and cardio.
Warm Up
- 5 minutes slow-paced jogging
- 3 Sets of Strides
- Run 75m (approximate) at a fast pace (about 80% of your sprint speed)
- Jog back slowly. THIS EQUALS 1 SET
- REPEAT FOR 3 SETS IN TOTAL
- Rest for 3 minutes
Main Workout (300M Bursts)
- Run at a fast pace for 300m
- Walk for 100m
- 300m run + 100m walk = 1 REPETITION
- REPEAT for either 2, 3 or 4 repetitions = 1 SET
- Take 2 minutes rest after each completed set
- REPEAT for a total of either 3 or 5 sets
Cool Down
- 5 minutes slow-paced jogging
Workout Notes
- This workout should ideally be done on a flat route.
- Your fast-paced running should feel like approximately 90% of your maximum sprinting speed.
- The objective of this speed workout is to run at the same pace on every repetition throughout the workout.
- Be tough! This workout gets harder and harder as your body fatigues. Try to finish as strongly as you started.
