060810

Warmup with easy run drills. Then,

Run:

800 @ slower than 3:30
Rest 3 min
400 @ slower than 1:30
Rest 3 min

800 @ faster than 3:30
Rest 3 min
400 @ faster than 1:30
Rest 3 min

Work on tempo, breathing and form. Last 400 should be tough.

Rest as needed, but must be in the same session.

Overhead squat @ bodyweight AMRAP x 3; 8 min rests

Rest 5 min

OHS @ (135, 95) AMRAP x 1(if your bodyweight is within 10% of 135, use 115)

Rest 5 min

OHS @ (95, 65) AMRAP x 1

Once the weight is up overhead, that's it. Go until you can't.

Rest 5 min

Run 400m, compare time to last 400m from earlier.