Day 2: Run Intervals

Recruit School Physical Training Preparation Plan

Day 2: Run Intervals

Warmup:

4 rounds of:

10 x air squats
5 x push-ups
10 x walking lunges
Run 100 m

Training:

Note: Establish a goal for the half-mile shuttle run. Use that goal to calculate your interval pace.

At your goal pace, perform 3 rounds of 5 down and backs around markers/pylons set 88’ apart.
Rest 3 minutes between intervals.

Example: If your goal is a 4-minute (240 seconds) shuttle run:

Divide 240 by 15 (number of laps). 240 ÷ 15 = 16.
Your goal pace for the intervals is 16 seconds per lap.
16 (seconds per lap) x 5 (number of laps per interval) = 80 seconds (1 minute 20 seconds) per interval.