"Mike"
800m
90sec rest
5x
********************
"November"
400m
60sec rest
10x
********************
"Oscar"
1 min on / 1 min off
1 min on / 50 sec off
1 min on / 40 sec off
1 min on / 30 sec off
1 min on / 20 sec off
1 min on / 10 sec off
1 min on / 20 sec off
1 min on / 30 sec off
1 min on / 40 sec off
1 min on / 50 sec off
1 min on
********************
"Papa"
Run 3/4 mile
rest 90 sec
Run 1/2 mile
rest 90 sec
Run 1/4 mile
********************
"Quebec"
200m
rest as long as it took you to complete
8x
********************
"Romeo"
Run 1 mile at 30 seconds faster than 5k pace.
Rest 2 min
3x
*********************
"Uniform"
Pick a distance for time: 1.5mi, 2 mi, 5k, 8k, 10k, 15k, 13.1 mi
"Victor"
Pick a time for max distance: 20min, 30min, 40min, 60min, 90min
********************
"Whiskey"
5k for time
5k for time
********************
"X-Ray"
Four rounds:
5:00 max distance
3:00 recovery
********************
"Yankee"
10x100m with 2:00 rests
8x200m with 2:00 rests
4x400m with 5:00 rests
"Zulu"
8 rounds of:
80 seconds sprint / 40 seconds recovery
"Able"
3 rounds
1:00 sprint / 1:00 recovery
2:00 sprint / 2:00 recovery
3:00 sprint / 3:00 recovery
"Baker"
3:00 sprint / 3:00 recovery
2:00 sprint / 2:00 recovery
1:00 sprint / 1:00 recovery
2:00 sprint / 2:00 recovery
3:00 sprint / 3:00 recovery
"King"
10 rounds of:
1:00 sprint / 1:00 recovery
********************
"Oboe"
0:45 sprint, 0:45 recover
1:30 sprint, 1:30 recover
3:00 sprint, 3:00 recover
6:00 sprint, 6:00 recover
3:00 sprint, 3:00 recover
1:30 sprint, 1:30 recover
0:45 sprint, 0:45 recover