6 was the number at LacesOut, and the goal of this routine was to maximize heart-rate variance while also working on speed (of course, maybe that’s the goal of every LO workout?). Here’s how it went down:
Warm up mile (8:10 pace, I believe)
Dynamic warm up stretch-like exercises, including toy soldiers, butt kickers, high knees, pigeon toed and duck walks. Pax then repeated the following patterned, AMRAP:
- 400m at 10k pace, 200m at 5k pace, 200m recovery speed
- 800m at 10k pace, 200m at 5k pace, 200m recovery speed
- 1200m at 10k pace, 200m at 5k pace, 200m recovery speed
We then did about 700m cool-down.
Most pax got close to 6 miles (including 1 mile warm-up).
Thanks to Nomad for scheduling YHC to Q!
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