RUN WITH RORY KNIGHT, FUELLED BY FFF
Team FFF Rory Knight brings the ultimate Monday motivation right to your roads, tread or track…
Regardless of whether you are a runner looking to increase your 800m or marathon time, speedwork should be a key component of your routine, to arm you with the ability to kick up through the gears when required. The following workout can be done on a track, treadmill or in a park.
10-15 minute dynamic warm-up incorporating dynamic moves such as A-skips, lateral shuffles, butt kicks & high knees, focusing on good form & technique throughout. If you can’t grasp a particular drill then give yourself a better chance of success by slowing it down & gradually increasing the intensity until you get it right. Practice makes perfect.
Main workout
1.6km X1 with a 2:30 recovery
800m X2 recovery 2:00 after each set
400m X4 with a 1:30 recovery after each set
200m X8 with a 1 minute recovery after each set
It is up to you to run smart, in order to be able to complete this workout & finish strong. Aim to be as consistent as possible with your pace at each distance by controlling your pace. Try to complete once a week & embrace your new found speed.
Fuelled, (of course) by our Performance Package https://freshfitnessfood.com/package/performance
