Distance Running

Distance Running could be anywhere from 1/8 Mile (200 M) to 1 Mile (1600 M).  The purpose of this element is to raise your heart rate and work on your overall cardiovascular fitness.  Intensity (speed) of the workout is completely within the athletes control.  You should run at a moderate pace that allows you to run the prescribed distance without stopping, but also allows you to complete the rest of the workout.  A good way to test that you are working at the right cardiovascular level is that you  should “be able to talk but not comfortably”.  Your rest after a distance run should be at least half as long as it took to run the prescribed distance.