KRYPTON RUNNING: 3-DAY SAMPLE

Day 1

 

Road Intervals

  • 5 Minute Warm Up Jog

  • Stretch

  • Workout:

    • 4 Rounds:

    • 2 Minutes Tempo

    • 1 Minute Rest

    • 1 Minute Tempo (faster) 

    • :30 Rest

    • :30 Tempo (Even Faster)

    • 2 Minutes Rest

 

Day 2

 

Track Workout

  • Standard Warm-up

  • Workout:

    • 800m @ Mile Pace

    • Jog 200m

    • 200m Hard Run (faster than mile pace)

    • Rest 2:30

    • 600m @ Mile Pace or just below

    • Jog 200m

    • 200m Hard

    • Rest 2:30

    • 400m @ Faster than mile pace

    • Jog 200m

    • 200m Hard

  • Standard Cool-down

 

Day 3

 

Easy Run

  • 25 Minute Easy Run - Just hold a comfortable steady pace.  Just getting time on our feet here.

  • 4x80m strides EMOM

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