Running WODs
4 x 800m, 3 min rest (4 x 4:00 on/3:00 off)

Additional Optional Work

After your 4th interval, rest an additional 3 min before doing the following

2 x 1000m, 2 min rest (2 x 5:00 on/2:00 off)

Enter your times HERE


^Distance and time based workouts. If you have access to a Garmin or another type of GPS device that you can program in the distances/times, that would be ideal. Otherwise, make do with what you have.

**The goal today is to start to improve endurance and stamina stamina – going longer distances, and being able to hold a consistent pace. If you’re already thinking ‘this it too easy’.. remember, this is only D2! We’ve got a looong way to go, so be patient.

Thursday workouts will be these longer intervals of 800-1000m, or anywhere from 4-6 minutes of sustained running.

Try to maintain times within 5-8 seconds of each other. These are not all out/ME (max effort) sprints, but something faster than a conversational pace.


Warm up
3-5 min easy running/moving – include some skipping, grapvevine, etc
3-5 min dynamic stretching – high knees, butt kickers, straight leg raises, knee to chest stretch, walking hamstring stretch, air squats, jumping air squats, Cossack squats
Running drills – choose at least 2 from below. Repeat at least 3 times for reps (10/side) or distance (20+ meters)
Sprints 3-5x – fall and sprint, increasing the distance.

Running Drills

Hop and lean, aka ‘bunny hops’
Alternating foot pulls in place
Lean and pull – do about 10 pulls on one leg, then switch legs.
Practicing foot pulls at a wall