For TimeCardioBenchmark
Tosh
Monostructural
Solo
Workout Details
For Time
For Time:
200 mRun
200 mRest
same time as previous run
400 mRun
400 mRest
same time as previous run
600 mRun
Coaching Tips
Strategy
- 1Start the first run at a manageable pace to avoid burnout for the longer distances later.
- 2Consider using the rest periods to recover your breath rather than completely stopping.
- 3Stay aware of your running form, especially as fatigue sets in.
- 4Focus on consistent pacing throughout, especially during the 400m and 600m runs.
Safety Considerations
Technical Focus
Monitor for proper running form to avoid injury.
Recommended Warm-Up
General Warm-Up:
- 2 min easy Jogging - 2 min easy(Warm up the legs with a light jog.)
Mobility:
- 5 per leg Quad Stretch(Hold each stretch for 10-15 seconds.)
- 5 per leg Hip Flexor Stretch(Hold each stretch for 10-15 seconds.)
- 5 per leg Calf Stretch(Hold each stretch for 10-15 seconds.)
Activation:
2 rounds- 30 sec High Knees - 30 sec(Focus on driving your knees upwards.)
- 30 sec Butt Kicks - 30 sec(Keep a good rhythm and aim to connect your heels to your glutes.)
Scaling Options
Intermediate
Reduce distance by 20%
- 1
run
200m run → 160m run
- 2
run
400m run → 320m run
- 3
run
600m run → 480m run
Scaled
Reduce distance by 40%
- 1
run
200m run → 120m run
- 2
run
400m run → 240m run
- 3
run
600m run → 360m run