This is from former Metal teammate and all-around badass Bill Stewart. He can play at the highest club levels into his 40s. Very few people can do that. Here is one of his workouts.
Crazy 8s
8X 800 meters.
I would do this outside if I had the choice between that and the indoor track.
The goal is to do 800 meters (twice around the outdoor track) in under 3 minutes. You will have 3 minutes rest in between each one. A good goal to strive for is to either have consistent times or each lap faster than your previous.
For anyone who thinks running 800s is dumb, do it. If you can't do this in under 3 minutes for each one, you don't have a good enough aerobic base to last a long point, so it doesn't matter how fast you can sprint down on the pull, you will be running at half that speed by the 3rd cut.
-josh
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Ran this with Reid
ReplyDeleteWe did 7x800m with times something like these:
3:04
2:57
2:59
2:58
3:00
2:59
3:00
Just a warning, the track team has the indoor track reserved from 4-7:30pm. They're nice about it, but plan accordingly
Crazy 8s(WOD) with Turk
ReplyDelete3:10
2:53
3:20
3:10
3:22
3:18
3:15
3:16
Then Jacob, Turk and I did some throwing and marking practice.