Warmup 10-20 minutes easy or under 140 bpm
Complete 3 x :20 of high knees or butt kick drills with 1:00 rest between each set
Run easy 5 minutes
Complete 4 x :20 building to all out; take 1:00 easy jog break between each set
Run 3 x 3 minutes at 80% effort or max HR; take 2:00 easy jog between each set
Run 2 x 6 minutes at 85-90% effort or max HR; take 2:00 easy jog between each set
Run 2:00 all out
Cooldown 10-20 minutes easy jog
Now go ice bath, drink a BCAA rich protein drink and take a nap!
By Lee Zohlman
Universal Multisport Inc.