This Saturday, get ready to take on an interval running workout designed to push your limits and test your endurance. The workout consists of running intervals at varying distances: 1 mile, 800 meters, 400 meters, and 200 meters, with rest periods of 3 minutes, 2 minutes, and 1 minute between each run. The goal is to hit each interval at your maximum capacity, giving it your all every time you step up to the start line.

Challenge yourself during each run by keeping pace with a teammate who pushes you to perform your best. This kind of friendly competition can help you maintain intensity and stay motivated throughout the workout.

As you run, pay attention to your posture. Relax your shoulders, keep your torso upright, and focus your gaze straight ahead. Maintaining a neutral spine and proper running form will not only make your technique more efficient but also help reduce fatigue and improve your ability to recover between intervals.

See you all in group classes, on the zoom, or in the open gym.

Cheers,
Big Cat

Warm up and Tech

1 min each:

- Hips swings forward/backward

- Hip swings side to side

- Calf raises

Then, dynamic warm-up, 50 ft each

- Hamstring scoops

- High knees

- Butt kicks

- Forward skipping

- Frog jumps

- Walking lunges

- Side shuffle (both directions)

- Karaoke drill (both directions)

Then

- 200-m jog

WOD

- Run 1 mile

- Rest 3 mins

- Run 800 m

- Rest 2 mins

- Run 400 m

- Rest 1 min

- Run 200 m

Cool Down