Train

1) Lower Body & Hip Mobility

• Soft tissue work

• Banded hip warm-up (knees, good mornings)

• Hip 90-90

2) Extended Run Warm-up & Drills:

• Hop drills

• Plate up-downs

• Pose-fall-pull

3) Intervals:

6 Minute Run
4 Minute Run
2 Minute Run
4 Minute Run
6 Minute Run

Rest 2 Minute Between Intervals

Stimulus

3) Your pacing will change for each of intervals. For each, your goal is to run at ~85% of your max maintainable pace (8.5/10 on the effort scale) based on the duration. This is on the higher end of the effort scale, if you are practicing running then do not pay attention to distance travelled