Krypton Endurance: 3-Day Sample

Day 1

Road Intervals

• 5 Minute Warm-up Jog
• Stretch
• Workout
  • 4 Rounds:
    • 2 Minutes Tempo
    • 1 Minute Rest
    • 1 Minute Tempo (faster) 
    • :30 Rest
    • :30 Tempo (Even Faster)
    • 2 Minutes Rest

Day 2

Track Workout

• Standard Warm-up
• Workout
  • 800m @ Mile Pace
  • Jog 200m
  • 200m Hard Run (faster than mile pace)
    • Rest 2:30
  • 600m @ Mile Pace or just below
  • Jog 200m
  • 200m Hard
    • Rest 2:30
  • 400m @ Faster than mile pace
  • Jog 200m
  • 200m Hard
• Standard Cool-down

Day 3

Easy Run

• 25 Minute Easy Run – Just hold a comfortable steady pace.  Just getting time on our feet here.
• 4x80m strides EMOM