Interval training can be as simple as going hard for a bit, then resting. Repeat as needed. Don't overcomplicate it. You need to push your body harder than usual, but you don't have to do it all at one time. Do it in short intervals.
Today will challenge your lactate threshold and your ability to recover from intense exercise. Increasing your lactate threshold with intervals will improve your endurance during hill climbs, rope pulls, and bucket carries.
This workout can be done on trails, the road, or a treadmill. A Spartan realizes that they always have the tools on hand for continual improvement.
Stretch well and hydrate
Main Set: Lactate Threshold Interval Training
Run at race pace for 2 minutes Rest / walk for 1 minute Repeat for 30-60 minutes depending on ability level
Beginner Version: Reduce total time to 30 minutes or less. Advanced Version: Increase total time to 60 minutes or more.
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