WEEK 5 : DAY 3

THE WARMUP

MTNTOUGH Bodyweight Standard
Run - 400m
High Knees - 30 sec
Butt Kicks - 30 sec
World's Greatest Stretch - 30 sec
Overhead Lunge - 30 sec
Walk Out Push-ups - 30 sec
Lateral Lunge - 30 sec
Floor Wipers - 30 sec

THE WORKOUT

Ara's Speed Lab
We recommend doing this workout at a local track.
If you don't have access to track, and trail or road is fine, just measure out 400m or 1/4 mile.
Run the following intervals and rest the length it took to run after each interval (1 to 1 work to rest ratio)
400m
400m
800m
800m
400m
400m
800m
800m

Done.

NOTES
Today, grab your running shoes and watch. After completing the MTNTOUGH standard warm-up you’ll work the above running sequence.
You will run on a 1:1 work to rest ratio. For example, if it takes you 2min to run 400m, you will rest for 2min before moving to the interval. Pacing is key in this workout. Best practice is to stay consistent on your times, and complete the workout without falling off.