Today's quick track workout!

15 min warm up:
1600m easy warm up
30 mtn climbers/20 burpees/20 jump squats/20 pushups/30 crunches x 1 round
50m x 6 striders

Main set:
100m sprint x 10:  (10 push ups, 30 jumping jacks after each 100m sprint)

NO REST

Pace: <5k

Rest 60 seconds after entire set complete

400m x 4: run 400m, then do 15 burpees, 30 crunches
Rest 90 sec after complete set

pace: (5k pace)

800m x 4:  

run 800m, then 90 sec active recovery

Pace: 10k to 5k pace. 

Attempted negative splits: 7:06/6:48/6:36/ (all out)- 6:06 pace

 

cooldown