RUN: 3 x 5 minute and walk 3 minute after each, maintaining "race pace" for each 5 minute run (it will end up being approx. 2.5 miles including walks depending on pace)
*"race pace"- for me is my goal pace for races....of course it depends on the distance of the race, but I still always aim to run at this pace
ex: My goal is to run 8:00 min/mile...so today I ran 1. 7:37 min/mi 2. 7:57 3. 7:54....so, I maintained a fairly constant pace, but my downfall was running the first one faster than the last....my goal is to usually run the last interval the fastest, but I am not very good at that because I go out too fast on the first one typically :)
STRENGTH:
5 x
10 reps bench (start with bar, then add 5 lbs to each side each set- ending with 20lb on each side for last set)
15 kettle bell or dumbell swings (25lb dumbell)
20 pushups
20 russian twists (15lb dumbell- 2 count)
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