Thu Sep 4 Cardio Day

Train

Every 2 Mins Until 10:00: Run 200m

Every 4 Mins Until 22:00: Run 400m

Every 6 Mins x until 40:00: Run 800m

Warm-up:

3 Sets:
12 Overhead Plate Lunges @ 25/15
20 Shoulder Plank Taps
THEN:
2 Sets:
10 Tibialis Raises
20 Glute Bridge Marches
30s Hollow Hold

Stimulus

After a thorough warm-up, your goal is to be fast on the runs and get at least 1:1 work to rest. Reduce the distances as needed to accomplish this. Flow goes like so:

Run 200m, rest until 2 mins. Run 200m, rest until 4 min. Run 200m, Rest until 6 min. Run 200m, Rest until 8 min. Run 200m, Rest until 10 min.

Run 400m, rest until 14 min. Run 400m, rest until 18 min. Run 400m, rest until 22 min.

Run 800m, rest until 28 min. Run 800m, rest until 34 min. Run 800m, done.