6 rounds, each for time, of:
300-meter run
100-meter recovery walk
Post times for each round to comments.
Stimulus and Strategy:
Today you'll run sprint intervals with a recovery walk between each one. Warm up thoroughly before you start: raise your heart rate, open up your range of motion, and prepare your body to move fast. Priming the body is essential before you push toward top speed.
Score each run separately, and aim to keep your times consistent from one interval to the next. Make the recovery walk a true recovery by spending about 2 minutes walking back to the start. As long as you keep moving forward, you're good to go.
Intermediate option: Same as Rx'd.
Beginner option / 4 rounds, each for time, of:
200-meter run
200-meter recovery walk