Spartan WOD for 9.6.12:  Mile Repeats

Even if you are on the right track, you’ll get run over if you just sit there.
-  Will Rogers


Mile Repeats

Warm-up (WU):  Run 15 minutes, gradually ramping up intensity.  Put in a few 30-second accelerations faster than your race pace.

Main Set (MS):  Plan on running between 2-5 one-mile repeats.  Start the first mile at your 5k pace and then get faster with each repeat.  You should finish well below a 5k pace on the final interval.

If you normally do an 8-minute mile pace over a 5k-time trial, your mile splits for this WOD might look something like 8.00, 7.40, and 7.15.  Dig deep on the last one.  You just might surprise yourself!

Cool down (CD):  Jog to help get some of the lactic acid out of your legs and then stretch.

A dynamic warm-up should be used to get you read for a workout of this intensity.  On the blog, Jeff Godin, Ph.D. of  outlines 16 exercises to get you ready to train at your best.



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