Running Workouts
- 120's
15 x 120 yds (110 m)
Each run should be done in under 20 seconds. For each run over 20 seconds, run 1 extra (up to 5). Rest 45 seconds between each run, by jogging back to starting point.
- Intervals
4 x 300 yds (270 m). Rest 60 seconds between each run.
6 x 200 yds (180 m). Rest 45 seconds between each run.
8 x 100 yds (90 m). Rest 30 seconds between each run.
- 3 Miles (4.8 km)
Run 3 miles (4.8 km) on a track for correct distance. Target time is 18 minutes!
- Agility
20 minutes of various agility workouts of your choice.