PROximal strength news and notes 8.1.2021

Tiger Tri Results!

Couple of our endurance athletes knocking out the Tiger Tri in Republic, MO. Great job to all who participated and finished this competition. Great job everyone!

Barb, Summer and Scott Post Race!

Barb had a finish time of 1:26:12 and finished first overall in F50-54. Summer finished with a time of 1:18:39 and finished third overall in F45-49. Scott finished with a time of 1:28:48 and finished tenth in M45-49. Great job gals and guys.

Welcome Back!

Yay. Allison is back! Coming Soon to a class near you!

Hi Allison! Welcome Back!

Programming for the Week of 8.1.2021

Monday 8.2.2021 @5:30 pm


12 rounds:

Run 200m at 1mile PR pace, then immediately run 200m at 1.5x that pace. This a benchmark workout for Springfield Endurance.

(SCALED VERSION) 6 to 8 rounds ideally. This will be up to each athlete. If you feel good then keep pushing through.


This is a Speed and Aerobic Threshold workout. There will be high intensity runs with higher rest rates down to lower rest rates which is a speed threshold.


Push through the 200 meter intervals at each varying pace. Just keep moving.


Determine your paces prior to the workout.


60 seconds x 7:00 Mile PR= 420 seconds

420/8= <:53 seconds Mile PR Pace

Then :53×1.5= :79 second pace for recovery 200m

My paces would be :53 seconds for MilePR Pace and :79 seconds for 200m recovery.


Speed and Aerobic Threshold

Workout is for total time.

We last did this workout on 9.14.2020 for reference.

Thursday 8.5.2021

games edition

4×250 m run w/:60 second rest B/T. Pacing for 250 m intervals should be a moderate to fast pace. Goal pace would be <:75 seconds for faster.

Rest 3:00 after 250 m interval portion.

5x100m run w/100m recovery walk. Pacing for 100m intervals should be at a fast pace. Goal pace would be <:30seconds or faster.

Rest 3:00 after 100 m interval portion.

500m All Out Effort. The pace should be controlled, but push this run to get as fast as you can for 500 meters.

200m Recovery Walk.

500m Easy Jog.


We are hitting 1000 m increments in different capacity with 250m runs, 100m runs, and 500m runs. There are different capacities and distances, but will be a good opportunity to develop pacing strategies for each interval.


Focus on the paces and intensity levels. The 250 meter runs aren’t meant to be sprints. Start moderate and end fast on your last couple of runs. Focus on fast paces for 100m each interval. The 500 m run is used to test your ability after some lactate threshold buildup.



Total Time. You will also score your 500 m run time. There will be two separate scores on Wodify.

PROXIMAL Strength news and notes week of 7.25.2021

Keep Moving, Never Give Up, Never Quit!

Hot and Humid!


Like Nelly says, It’s getting hot in here!

Tips for Hot Weather:

  1. Keep an eye on the weather. Respect your body and know your limitations.
  2. Dress Appropriately.  Light colored, sweat wicking clothing is best.
  3. Hydrate, Hydrate, Hydrate.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids.

Signs of heat exhaustion include:

  • Heavy sweating
  • Muscle cramps
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Nausea or vomiting
  • Dark urine
  • Cool, moist skin

Row Classes – Cindi Little and Kathy Metz

We also want to shout out to our other coaches, Kathy Metz and Cindi Little. With the heat sweltering, these great ladies offer great classes in the morning. They offer fun and challenging classes each week. If your needing something different come check them out.

Row M-F 11:15 am
Row M-SAT 7:00 am


Monday 7.26.2021 @5:30 pm

ms. dash

Warm Up:


20/10 x 8.

Recover into….stretching drills.

Eight Minutes Assault Runner.

:30 second run/:30 second walk.

Twenty Four Minute Running Clock:

We are going to commit a sequence of intervals going from the assault runner to outside running.

200 m Assault Runner. Goal pace is anything below <:60.

300m Outside Run. We will run from the corner door to the stop sign and back. This will be as fast as you can maintain or moderate pace. Moderate pace would range from anywhere below <2:00.

One Round will be completion of each run sequence (200m Run+300m outside=1 round) If your in the middle of a round upon completion of the time cap, then every 100m will = 1 rep.

Workout Detail:

This is designed to throw different styles of running from outside to inside. We will perform faster type intervals on the runners and focus on moderate paces for the outside run. The rest and recovery will be from the runner to the door and vice versa.

Aerobic Capacity:

Lactate Threshold

Workout Hints and Pitfalls:

Just make your adjustments on the different types of runs. This will challenge your form and hamstrings.

Your Score:

Rounds and Reps (Completion of the 200/300m interval=1 Round; Non-Completion 100m=1 Rep.

Thursday 7.29.2021 @5:30 pm

One Mile Run

Warm Up


One Mile Run for time.

You can treat this as a Mile Time Trial or establish your Mile Time for interval work. Each athlete will determine there intensity.

Rest and Recover.

Then either by yourself or with a partner perform Mini TOSH as a recovery.

Three Rounds (No Measure):

100/200/300 Run. After each sprint, rest the same duration it took you to run the last interval. If your with a partner, rest while the other person rests.

PROXIMAL STrength news and notes for the week of 7.18.21

Flamingo Story!

As you know, we often reference the flamingo pose at the end of our workouts. This started a few years ago when some of our girls decided to add pizzaz to our group pics. Kudos to Sarah Sharp.

Often the girls would participate and often the boys would not.

We love the flamingo pose and when new people show up to class, they often are confused at first by everyone jumping into a flamingo.

The flamingo is one of the ways our community uses to represent our friendships and bonds. It also represents that everything will be alright.

Last Thursday class! Flamingo in full effect.

Congratulations to Brittany and Tristan Rowe!

Brittany and Tristan have been a big part of our community and we want to congratulate them on there pending news they are going to be a Mommy and Daddy! Congrats!


Upcoming Events for our Running Community!

Please take a look at OMRR for a list of upcoming events in the summer and fall. This is a big season and we can help you train for these events.


This is the time of the year to start the training regimen for the Bass Pro series events to include Dogwood Canyon.

If your needing a goal, pick a race, come train with us and we can get you ready.

Workouts for the Week of 7.18.21

Monday 7.19.21 @5:30 pm


400 meter run; 100 jog

300 meter run; 100 jog

200 meter run; 100 jog

100 meter run; 100 jog


100 meter run; 100 jog

200 meter run; 100 jog

300 meter run; 100 jog

400 meter run; 100 jog.


If there is time remaining,


Perform planks in this sequence.

Rest :30 seconds after each sequence.

:30 second plank, rest.

:45 second plank, rest.

:60 second plank, rest.

:45 second plank, rest.

:30 second plank. rest.

Perform plank for as long as you can maintain for time.

Workout Detail:

This workout is designed for limited rest but maintain a quick pace and recovery with a short jog.  The first part will create early fatigue and challenge your recovery rates even though your intervals are getting shorter.  You will do a quick turnaround and then rise back through the intervals.  Focus on your recovery jogs and look to achieve as much rest as possible to hit your paces.

Aerobic Capacity:

Speed Endurance

Workout Hints and Pitfalls:

Just ensure to get enough recovery on your jogs. Stay steady and get on the jogs quickly after your runs. This will be a pretty fast workout.

Your Score:

The wod will be for total time. I will also put a score for the longest plank in your ab work.

Thursday 7.22.21 @5:30 pm

what a time to be alive

4×300 meters/100 meter recovery walk between each interval;

2×800 meters/400 meter recovery jog after each interval;

3×400 meters/2 minute recovery between each interval;

5×100 meter shuttle sprints.


Workout Detail:

The focus is maintaining a moderate pace through the early part of the workout.  As the WOD progresses look to increase your pace and hit a pace in between your moderate and MILE PR pace. The 100 meter shuttle sprints will be designed to test your capacity at the end to maintain that moderate to fast pace.

Aerobic Capacity:

Aerobic and Lactate Threshold

Workout Hints/Pitfalls:

The 300 meter intervals will be at a moderate pace. Look to go :06 to :09 seconds slower than your MILE PR pace. Good goal is :90 seconds or below.

The 800 meter interval will be at a moderate pace to fast pace. Look to fall in between your MILE PR pace to :24 over your MILE PR pace. Good Goal is between 3:30 to 5:00 dependent on your current Mile Time.

The 400 meter intervals will be at a moderate pace to fast pace.  Look to fall between  your MILE PR to :12 seconds over your MILE PR pace. Good goal is between 1:45 to 3:00 dependent on your current Mile Time.

The 100 meter shuttle sprint will be at whatever pace you can maintain for five individual sprints. Look to hit your MILE PR pace to :03 seconds over your MILE PR pace.

Your Score:

The wod will be for total time.

proximal strength news and notes week of 7.11.21


Keep Moving Forward!

This is the time of the year where everyone is hot and kind of stuck in the middle of a rut. Keep grinding away and move forward. Don’t get caught up in the outside world and focus on being a good person and just be nice. It’s not hard. Focus on positive relationships and stay away from the things that overwhelm your mind with negativity. Strong faith and community will go a long way to fix that. Keep Moving Forward!

Workouts for the Week of 7.11.21

Monday 7.12.21 @5:30 pm

Simply Evil

Ten Rounds:

200 meter run


After the first run, you will perform 2 burpees. You will progress and add two (2) burpees after each run/round. Your rep scheme for burpees will be:

2-4-6-8-10-12-14-16-18-20=110 total burpees.

Workout Detail:

This is designed to push each run as fast as you can at your own pace. The burpees are designed to keep your heartrate going in between each run, for limited rest periods.

Aerobic Capacity:

Aerobic Threshold

Workout Hints/Pitfalls:

One of the easy pitfalls, is to go out hot and heavy. Find a pace and stick with it.


Total Time.

Thursday 7.15.21 @5:30 pm


4 Sets:

400m Fast

Rest 1min

200m Controlled Sprint. Faster than your MILE PR pace, but at a controlled pace as fast as you can maintain.

Rest 5:00 between sets. After your sprint, include a 200 meter recovery walk back to start line. (This is based on our run course)

Workout Detail:

Push your 400 m run, limited rest into faster pace 200m run. Check your split at the 200 m mark for a good baseline or goal.

Aerobic Capacity:


Workout Hints/Pitfalls:

Don’t get hot to early. Focus on the 200m runs and beat your paces on the 400m run splits. Keep grinding away. You have lots of recovery time, so hit each interval with intensity.


You will score each set individually for four (4) separate scores.

proximal strength news and notes 7.4.2021

Fourth of July!

Who Needs Santa Claus?

Hope everyone has a great Fourth of July holiday! Looking forward to great finish to the year. God Bless America, and Captain America!

WODS for the Week of 7.4.21

Monday 7.5.2021 @5:30 pm

HERO WOD "Peyton"
  • AMRAP in 20 minutes
  • 10 Chest-to-Bar Pull-Ups
  • 10 Dumbbell Thrusters (2×50/35 lb)
  • Every 2 minutes, starting at 0:00, complete:
  • 40 Double-Unders
  • From 20:00, complete:
  • 2 mile Run

From 0:00-20:00, complete as many rounds and repetitions as possible (“AMRAP“) of 10 Chest-to-Bar Pull-Ups and 10 Dumbbell Thrusters. Every 2 minutes, starting at 0:00, complete 40 Double-Unders. From 20:00, perform a 2 mile Run as fast as possible (“For Time“).

There will be two scores for this event. Score A is the total number of rounds and repetitions completed before the 20-minute clock stops. Score B is the time it takes to complete the 2-mile Run.

Scaling Options

This is a longer workout. Reduce the work to a level that is attainable yet still challenging and that allows you to come in from the Run in 45 minutes or less. Newer athletes can modify the Pull-Ups and Dumbbell loading while maintaining the significance of the reps.


AMRAP in 20 minutes
10 Pull-Ups
10 Dumbbell Thrusters (2×35/25 lb)

Every 2 minutes, starting at 0:00, complete:
40 Double-Unders

From 20:00, complete:
2 mile Run

AMRAP in 20 minutes
10 Assisted Pull-Ups
10 Dumbbell Thrusters (2×20/10 lb)

Every 2 minutes, starting at 0:00, complete:
40 Single-Unders

From 20:00, complete:
1 mile Run

Background: This workout is dedicated to Chad Robert Peyton, a beloved husband, father, son, brother, and friend. Chad, a U.S. Army veteran with 10 years of military service, struggled with depression and anxiety. He took his own life on May 17, 2021.

Chad received a Congressional nomination to attend West Point, where he graduated with a B.S. in May 2003 before being commissioned as an aviation officer in the U.S. Army.

Chad became a UH-60 Black Hawk helicopter pilot and served in Germany during Operation Iraqi Freedom II. He was subsequently promoted to Captain and stationed at Fort Riley, Kansas, from 2006 until 2009, when he was transferred to Fort Bragg, North Carolina. During his military service, he was awarded the Bronze Star and many other awards and commendations.

In 2012, Chad was honorably discharged from the Army and relocated to Santa Cruz, California, where he became a beloved member of the local CrossFit community. He and his wife, Nicole, were married in September 2014.

When he wasn’t flying helicopters as a first responder, Chad enjoyed spending time with his family, doing CrossFit, hiking in the forest, surfing, traveling, and helping his friends and fellow veterans.

Chad is survived by Nicole, who works on the publishing team at the CrossFit Home Office; his two children, Isla, 5, and Ellis, 3; and many other friends and family members.

If you or someone you know is struggling with PTSD, anxiety, or depression, call the National Center for PTSD hotline right away: 1-800-273-8255. All calls are completely confidential.

The workout was first posted by Main Site as the workout of the day for July 3, 2021 (210703).

Thursday 7.8.21 @5:30 pm

moderate day problems 

2 Rounds:

Run 200m – Moderate

100m Recovery Jog

Run 400m – Moderate

200m Recovery Jog

600m Moderate

300m Recovery Jog

Run 100m Fast.

Rest 2:00 minutes then Repeat.

Workout Detail:

As always – do not mess up paces to improve score. Aim to push the 100m runs. Go SLOW on the recovery jogs. Aim to make the Round 1 time and Round 2 time the same.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

Fight to maintain a moderate pace. Sometimes running slower at a pace is tougher than running fast. Not lots of built in rest, so use your recovery jogs for rest and recovery.


Total Time plus all rest periods. This is 3800 meters total distance.

proximal strength endurance news and notes 6.27.2021

Nifty Fifty!

Thanks for all the gym peeps helping me celebrate my retirement and 50th birthday!

Sometimes you get a platform to help others and make a difference. I appreciate those who I come in contact with on a daily basis that allow me to help them become better athletes everyday. You made this a truly special day that I will never forget. Love you all.

Workouts for the Week of 6.27.2021

Monday 6.28.2021 @5:30 pm

light switch

12 Sets:

1 Minute ON

1 Minute OFF

Workout Detail:

The workout is best performed on an out and back route. After running (1) minute, mark your forward progress and run back to your original starting point. The goal is to test if you can finish on your original starting point each set. If you finished before the :60 seconds then you went to fast. If you failed to meet the distance, then you went to slow. Work on your pace.

Aerobic Capacity:


Target a pace at 90% intensity or fast but feel controlled.

Workout Hints/Pitfalls:

This workout will have 12 minutes of fast running and has lots of rest to which will allow you to recover from from a too-fast opening speed. Continue to optimize your pace (faster or slower) on the 2nd interval. You should have your pace settled before the third interval.


There will be no measured score. This is all about pacing this week.

Thursday 7.1.2021 @5:30 pm


2×5 minute easy with 1 minute rest in between.

Reset. Take :30 to :60 second rest then,

800 m Fast

Reset. Take :30 to :60 second rest then,

2×4 minute easy with 1 minute rest in between.

Reset. Take :30 to :60 second rest then,

800 m Fast

Reset. Take :30 to :60 second rest then,

2×3 minute easy with 1 minute rest in between.


Workout Detail

Focus on the 800 m fast intervals. Going easy is a skill. Focus on the paces for the easy runs.

Aerobic Capacity:

Aerobic Threshold

Workout Hints/Pitfalls:

Running easy paces can be tricky.


You will score your two (2) 800 m runs.

proximal strength news and notes 6.20.2021

Happy Fathers Day!

Dads who Workout are just a tad cooler!

We want to shout out to all of the fathers out there who strive in setting good examples for our children, family, and community. We also want to remember those dads who are no longer with us, but remain in our hearts and spirit.

It’s not easy being a dad, but we often have the best bods and jokes. Just ask a dad, and he often will have corny jokes on demand.

Through our faith, we must walk with integrity, be an example of what is good and right.

Live confident, lift others, no fear in the face of adversity and remain humble and serve those in need of encouragement.

The right-living act with integrity. The Children who follow their example are happy. (Proverbs 20:7)

Workouts for the week of 6.20.21

We are in week 9 of 12 Cycle.

Monday 6.21.21 @5:30 pm

just go run

3 Sets:


100 m Fast

50m walk or :30 second walk

Rest: 3 mins b/t sets.

Workout Details:

We will be targeting a 1-Mile goal pace for all 100m fast intervals. This will total 3000 meters or 1.8 miles.

Aerobic Capacity:

Speed Endurance

Workout Hints/Pitfalls:

Expect this workout to get increasingly difficult because of the volume of 1-mile goal pace intervals. Just get rest as much as you can. This will be a fast moving workout. Choose your rest period after each set.


Score each set separately for three scores.

Thursday 6.24.21 @5:30 pm

progressive insurance 

1000 m progressive run

Rest 2:00 minutes


200m Fast Pace, 100m Easy Pace.

Rest 2:00 minutes

1000 m progressive run

Workout Details:

  1. The 1000 m progressive run intervals need to have negative pacing strategy; meaning the 2nd 500 must be faster than the opening 500m. Runners need to time each 500m interval. In addition, the total time of the 2nd 1000m interval must be faster than the 1st 1000m interval.
  2. Record your time during every 200m fast interval. The 100 m easy intervals must take the same amount of time as the previous 200m fast interval (or less)
  3. Record every 1000m total time.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

The only pitfall will a runner blindly not tracking there times and paces. Really focus on hitting a faster pace on the 1000 m intervals. The 200/100 m sequence should also be treated likewise. How do you know your improving if you don’t detail your paces and track them?


You will score the 1000 m intervals only for two separate scores. The goal is the second interval is faster than the first interval.

PROXimal strength news and notes week of 6.13.2021


Each month we try to honor and pay our respects to our military, law enforcement, and first responders by programming a HERO WOD every third Thursday during regularly scheduled classes. This is a good time to come join us and challenge your self. HERO WODS are meant to be a little more difficult and challenging above a normal group workout. This month we will be programming HERO WOD “RENE” Come check us out this week and honor this hero.

WORKOUTS for Week of 6.13.2021

Monday 6.14.2021 @5:30 pm

partner sledding

This workout can be set up using 50 feet increments. Partition sled pushes as needed. One partner rests, while one partner is working through the prescribed feet.

MM: 2 #45 lb plates;

MF: 1#45lb plate; 1#25lb plate;

FF: 2 #25 lb plates.

If you don’t have a partner just cut the prescribed feet in half. So the first round you would push 500 feet.

For time:
1000 feet Sled Push Shuttle (500 feet solo)
(rest while your partner works)

Rest 4:00
800 feet Sled Push Shuttle (400 feet solo)
(rest while your partner works)

Rest 3:00
600 feet Sled Push Shuttle (300 feet solo)
(rest while your partner works)

Rest 2:00
400 feet Sled Push Shuttle (200 feet solo)
(rest while your partner work)

Rest 2:00
200 feet Sled Push Shuttle (100 feet solo)
(rest while your partner work)

Total Distance: 3000 feet

Workout Detail:

This is designed to be a fast type workout and heavier plates will not be recommended. Move fast get through the prescribed feet. You will push the sled in 50 foot increments back and forth.

Aerobic Capacity:


Workout Hints/Pitfalls:

Use prescribed weight. This isn’t designed to be heavier. Keep pushing and stop as necessary to get rest.


Total Time.

HERO WOD THURSDAY 6.17.21 @5:30 pm


Danish Army Sgt. Rene Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39 year old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpset.

Jackobsen is survived by his wife, Camilla; three children, Mie, Sara, and Thor; and many loving relatives and friends.

This Hero WOD was originally posted by CrossFit’s Mainsite on August 14, 2015.

proximal strength news and notes week of 6.6.21

Hot Weather Creeping Back!

It wasn’t too long ago we were battling the cold and winter blues. The hot weather is coming and please ensure you come to class with hydration.  We also recognize that hot weather brings potential health hazards. Please ensure to let the coaches know if your feeling overheated or dizzy.  We don’t want our athletes to put themselves in any position where they might overheat.

Workouts for week of 6.6.21

Week 8 of 12 Week Cycle

Monday 6.7.21 @5:30 pm

aller again 

We will be running this entire sequence of short interval runs one time through. You will have two extended rest periods. The pacing will be within your Mile PR pace or goal is under :30 seconds per 100m pace on Assault Runner or outside. You will run to turnaround points, rest, run back to start line. If your running inside, run prescribed meters, rest runner each time during rest period.

250 meter Run; rest :30

250 meter Run; rest :30

250 meter run, rest :30

250 meter run.

Rest 3:00

200 meter run, rest :30

200 meter run, rest :30

200 meter run, rest :30

200 meter run.

Rest 3:00

250 meter run (run to 500 meter turnaround)

50 meter recovery walk (walk back to 400 meter turnaround mark)

200 meter run (run back to start line)

Rest :30

250 meter run

50 meter recovery walk

200 meter run. Done.

Workout Detail:

This is a Speed Endurance based workout with intense interval work, but a full recovery between rounds. Low Volume with interval distances less than :60 seconds. This will be high intensity and recruit fast twitch fibers and force them to develop endurance.

Aerobic Capacity:

Speed Endurance

Workout Hints/Pitfalls:

You will hit these intervals at a hot and heavy pace in the beginning with limited rest in between intervals. You will get an extended rest period for 3:00 on two occasions. Take advantage of this.


Total Time

Thursday 6.10.21 @5:30pm

2000 m Time Trial

We will be having a time trial to test our training and capacity after eight weeks of training.

We will run a 2000 meter time trial. Time Trials are designed to be all out efforts.

Workout Detail:

The focus is on hitting a consistent pace on your 100 meter splits. Use your paces from Monday’s workouts to help you determine a manageable pace. Your time from Monday’s workout will be a good indicator of a projected 2000 meter overall time.

Aerobic Capacity:

This will encompass all phases of your capacity.

Workout Hints/Pitfalls:

You will have a tendency to hit your first 1000 meters pretty fast. Focus on every 500 meter interval to help you with your splits. The last 1000 meters will have a slow down point, get some recovery during that phase and focus on getting your legs for the final 500.


Total Time

PRoximal strength news and notes for week of 5.23.21

It’s not just raining alot , but it’s raining men!

Are you summer body ready?

Are you summer body ready? Is your training getting a little stale? Too much heavy weight in your regimen? This is a good time to check us out. We focus on different aerobic capacities every week and just in time for the hot weather. Don’t get stuck in that sweaty gym with sweaty and stinky guys. Come join us out back on Monday and Thursday nights at 5:30 pm.

Workouts for the Week of 5.23.2021

This is week 7 of 12 Week Cycle.

This week we will be focusing on Lactate Threshold and V02 programming.

Monday 5.24.2021 @5:30 pm

bridge work

Jog from start line to bridge. Recover, then

12x 1 bridge repeat; rest :60 b/t repeats.

Over and Back =1 bridge repeat.

Your effort will be an attempt to maintain as fast as possible interval time for each bridge repeat.

rX+ with any form of weight vest.

Walk back to start line for recovery portion of the workout.

Workout Detail:

This will be a little different from our normal bridge repeats. This sequence will be attempting a over and back scenario in a timed effort. You will get limited rest, so be sure to get good breathing in after your interval. Focus on deep breaths and hands over head.

Aerobic Capacity:

Lactate Threshold

Workout Hints/Pitfalls:

Hit your fast paces up the bridge, you can get some recovery on the downward portion of bridge. You will hit a wall at some point on the middle portion of the workout, keep moving and maintain a doable pace.


Total Time. Record your slowest and fastest times in comments section.

Thursday 5.27.21 @5:30 pm



300m run, 200m jog, 200m run, 100m walk, 400m run (1200 Meters)

Rest 2:00 between each set.

Run Course: Run to 300m turnaround and back; 200m turnaround and back; walk to 50m turnaround and back; run to 400m turnaround and back. That’s one set. Rest 2:00. Repeat this run course three more times.

Workout Detail:

The 200m jog should be a recovery pace.  This will incorporate various paces and recovery jogs.

Your 300m, 200m, and 400m run intervals must have the same pace. Your goal is to train by maintaining <:30 seconds per 100m ran.

Aerobic Capacity:

V02 Max

Workout Hints/Pitfalls:

Hit your pace goals each round. Fight to find the consistent pace and stick with it,. Treat the recovery jog as such. There is no reason to sprint the 200 recovery to stay ahead of your buddy.


Total Time.

Keep Moving, Never Quit, Never Give Up, Press On!