Spartan WOD for Wednesday, 10.17.12

Only those who will risk going too far can possibly find out how far one can go.
-T. S. Elliot

 

We all don’t all have a track nearby to workout at. Here’s a speed workout that can be done on both road, trails, and treadmill.
Fartlek
Warm-up:

10 minute jog

 

Main Set:

2 min hard run
1 min jog
4 min hard run
2 min jog
6 min hard run
3 min jog
4 min hard run
2 min jog
2 min hardrun
1 min jog

‘hard’ = above lactate threshold/race pace/NOT conversation pace

 

Cool-down:

Stretch

 

 

 

 

 

 

 

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