For TimeCardioBenchmark
Tosh
Monostructural
Solo
Workout Details
For Time
For Time:
200 mRun
1 minRest
same time as previous run
400 mRun
1 minRest
same time as previous run
600 mRun
Coaching Tips
Strategy
- 1Start the 200m run at a moderate pace to warm up your muscles.
- 2Keep track of your rest times to maintain consistency across all runs.
- 3Focus on breathing during the runs; try to stay relaxed to optimize your performance.
- 4On the longer runs (400m and 600m), consider pacing yourself to avoid burnout.
- 5During rests, keep moving lightly to prepare for the next run.
Safety Considerations
Technical Focus
Ensure proper running form to prevent injury.
Recommended Warm-Up
General Warm-Up:
- Jogging - 3 min(Easy pace to gradually warm up.)
Mobility Work:
- 10 per leg Leg Swings (front to back)(Dynamic stretch for hip flexors.)
- 10 per leg Leg Swings (side to side)(Helps improve hip mobility.)
- 10 per ankle Ankle Circles(Loosens up the joints.)
Activation Rounds:
2 rounds- 30 sec High Knees(Focus on driving knees high to activate leg muscles.)
- 30 sec Butt Kicks(Engages hamstrings while keeping the heart rate up.)
Scaling Options
Intermediate
Reduce distances for running.
- 1
run
150m, 300m, 450m for runs
Scaled
Significantly reduce running distances.
- 1
run
100m, 200m, 300m for runs