Steve Prefontaine’s 30-40 workout
This involves 12 continuous laps of a 400m track, alternating every 200m between your goal 5K pace, and 10 second slower than your goal 5K pace. So if you run the first 200m in 45 seconds, run the second in 55 seconds. Pre would run the first 200m in 30 seconds and the second in 40 seconds, hence how the workout got its name.
CrossFit’s Murph workout
Named after Navy Lieutenant Michael Murphy, who was killed In Afghanistan in 2005, this is a brutal full-body workout bookended by one-mile runs. The exact routine is:
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Time your effort and try to get quicker each time you do it.
Hellish hills
Find a steep hill that takes roughly a minute for you to run up. Attack the slope hard and don’t let up until you get to the very top. Recover on the downhill, trying to keep up a decent pace. Repeat 12 times. Time yourself and try to keep each of your reps consistent. You may want to keep a bucket handy.
Done a tougher workout than this? Tell us about it by commenting below.
