Conditioning program · Aerobic conditioning
Tempo Capacity
Controlled running volume that improves recovery between harder efforts.
Intermediate
40 min
Open space
Timer
Exercise 01
Tempo Runs
Sets
3
Reps
5 x 60 m
Rest
30 sec / 2 min
Equipment
Open space
Run at 75% effort, focus on relaxed mechanics.
Exercise 02
Repeat 30s
Sets
2
Reps
5 x 30 m
Rest
30 sec / 3 min
Equipment
Timer
Hard efforts with short rest; hold your times within 5%.