RUN WITH RORY KNIGHT, FUELLED BY FFF

RUN WITH RORY KNIGHT, FUELLED BY FFF

Team FFF Rory Knight brings the ultimate Monday motivation right to your roads, tread or track…
Regardless of whether you are a runner looking to increase your 800m or marathon time, speedwork should be a key component of your routine, to arm you with the ability to kick up through the gears when required. The following workout can be done on a track, treadmill or in a park.
Run with Rory Knight, Fuelled by FFF | Fresh Fitness Food Blog

10-15 minute dynamic warm-up incorporating dynamic moves such as A-skips, lateral shuffles, butt kicks & high knees, focusing on good form & technique throughout. If you can’t grasp a particular drill then give yourself a better chance of success by slowing it down & gradually increasing the intensity until you get it right. Practice makes perfect.
Main workout
1.6km X1 with a 2:30 recovery
800m X2 recovery 2:00 after each set
400m X4 with a 1:30 recovery after each set
200m X8 with a 1 minute recovery after each set
It is up to you to run smart, in order to be able to complete this workout & finish strong. Aim to be as consistent as possible with your pace at each distance by controlling your pace. Try to complete once a week & embrace your new found speed.
Fuelled, (of course) by our Performance Package https://freshfitnessfood.com/package/performance
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