Today's info comes to us from Mik Gerylo from Canada. In addition to being one of the best Canadian OCR racers, Mik is also from one of the coldest and flattest locations in Canada: Winnipeg, Manitoba. Mik can be found on Instagram @Mik_fitt
And now, over to Mik:
Today's workout can be distance or time based. Choose any distance over 1/2 mile or any time over 1 min for your run repetitions.
For the final 200M or 30 seconds of the Rep, you stop and rest/light jog for 30 seconds. Try your best to catch your breath.
Then finish the rep as hard as you can - "The Kick"
Rest after each rep at least 2 mins.
Repeat 4-6 times
Example: 1km Kick Repeats
800m : (or projected time you'd run a half mile at faster than 5km pace)
200m: (or 30 seconds all out)
Warmup: 15-20 mins + Dynamics/Strides
800m / 30 seconds rest / 200m (Kick) / recover 2min