Reclaim Phase 3| Week 4 Day 3| Sprints + Core

Week 4: deload: go back to week one running speeds This is your cardio and power work for the week. You’re going to run through four descending intervals, 60 seconds, 40 seconds, 30 seconds, and 20 seconds, resting for the same amount of time between each piece. That’s one round. The intervals get shorter as you go so the pace should get faster. By the time you hit that 20 second piece you should be working hard. Not an all out sprint just yet! No treadmill? No problem. Take your intervals outside and run the same protocol on any flat surface or hill. If running isn’t an option, sub in jump rope, jumping jacks, or any cardio machine you have access to like a bike, rower, or elliptical. The goal is the same, start at a manageable pace and build intensity with each interval so that last 20 seconds is your hardest effort of the round.