Surge Elite Performance & Fitness – ENDURANCE
Endurance
RUN: Metcon (Time)
**Start every set with 100 double unders**
Rest 1’ between wvery run interval AND set
Set 1:
4 x 300m at moderate pace
Set 2:
3 x 400m at moderate pace
Set 3:
2 x 600m at 1-mile pace
Set 4:
1 x 800m at moderate pace
Set 5:
4 x 200m fast
Last 200s simulate a strong finish!! Save some energy by maintaining a moderate pace for most of the runs…other than the 600s. The double unders will allow you to spark HR before the beginning of a new set. Only do double unders for portions with “Set #,” not before each and every run interval.