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.
Stretch well and hydrate
Main Set: Lactate Threshold Intervals
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.