Main Set: Metabolic Conditioning
L3: Weighted Hill Run 10 x 1min run/1 min rest btwn intervals**
L2: Weighted Hill Run 5 x 1min run/1 min rest btwn intervals**
L1: *No Weight* Hill Run 5 x 1min run/1 min rest btwn intervals**
Then...all levels: 3rnds - 30second hollow body hold, 10 get up sit ups, 5 hanging knee to elbow
** Find a 300-400m hill, that has at least a 6% grade (or use a treadmill) then, while wearing a weighted vest, run as fast as you can up the hill for 1min recover for 1 min and repeat for the designated number of intervals. This is a hard session - don't give in to the temptation to quit. What you do today will make you more capable tomorrow.
Train hard!
Rayne
1 comment:
L3: 15%grade on dreadmill, 20lb vest, 11:30 per mile pace. The pace was cool for the first 3 or so intervals but became very hard as the session wore on. This session took some serious will power to finish.
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