If you are interested in the Endurance track, use these Endurance WODs:
EWOD 1: Short Intervals
6 rounds, each for time:
Run 400m
Rest 1:30
Hold splits within 3-5 seconds
EWOD 2: Long Intervals
4 rounds, each for time:
Run 1000m
Rest 2:00 – 3:00
Hold splits within 3-5 seconds
Choose one:
Six rounds:
Run 400m
Rest 1:30
Hold splits within 3-5 seconds
Six rounds:
Bike 1k (e.g. from the Bryant gate to the maintenance barn)
Rest 2:00
Hold splits within 3-5 seconds
Record times of each run or bike to comments.
15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Record total distance to comments.
Compare with 120201
EWOD 1: Run 5K
You can visit runningmap.com to chart out a good course for yourself.
Here is an on-campus course. It goes from my house, but you could use any point on the course as your start point.
EWOD 2: Short intervals
6-12 x 200m (halfway around track) with 2 min rest
If you are interested in the Endurance track, use these Endurance WODs:
EWOD 1: Short Intervals
3 rounds (9 total runs):
100m run
200m run
400m run
Use a 1:1 run:rest ratio. If your 100m takes 18 seconds, then rest 18 seconds before beginning your 200m. If that is 35 seconds, then rest 35 seconds before your 400m, and so on.
Record slowest and fastest time on each of the three distances.
EWOD 2: Long Intervals
3 rounds, each for time:
Run 800m
Rest 2:00
Hold splits within 3-5 seconds
Ten 100m sprints
Rest 2-3 minutes between each sprint
Post times for each sprint to comments
