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