Runners: 3 x 200/2000/200 Meter Compound Sets. Run 200 meters at nearly full pace. Slow down to 10K pace for 2000 meters before speeding back up to nearly full pace for 200 meters. Take no recovery between the distances, but recover with 3 minutes of rest between each compound set.
Coach’s note: This is another tough lactate threshold compound set workout that will improve your finishing kick in a race or during a WOD.
CrossFitters: 3x(400m run, 400m sled push, 400m run). No recovery between distances, rest 3 mins between each set.