July 27, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 26 July 2011 16:35


Advanced

Run 800m

Rest 3 minutes

Run 800m

Rest 3 minutes

Run 800m


Intermediate

Run 400 or row 500m

Rest 3 minutes

Run 400 or row 500m

Rest 3 minutes

Run 400 or row 500m


Beginner

Run 200 or row 300m

Rest 3 minutes

Run 200 or row 300m

Rest 3 minutes

Run 200 or row 300m


Mix it up and run and row if you like. Take a longer rest if you aren't fully recovered in 3 minutes. Pay attention to your breathing.