If you do not have huge amounts of space or want to get a pitch based session done quickly, the below MAS runs can help with that. Try to set up a 60m shuttle to complete the runs in (a similar set up to the 6min run), this ensures that we have multiple turns completed in our volume work - it also means you don’t need much space.
4min INTERVALS
RUN FOR 4MINS AT AN RPE OF 5
REST FOR 1MIN
x4
30s INTERVALS
SET UP A 60M SHUTTLE - A CONE AT EACH END AND ONE IN THE MIDDLE (SIMILAR TO THE 6MIN RUN)
RUN 120m IN 30s
REST AND WALK BACK TO START POSITION IN 30s
DO THIS FOR 5MINS (30s ON 30s OFF)
x3 or x4
15s INTERVALS
SET UP A 60M SHUTTLE - A CONE AT EACH END AND ONE 15m FROM EACH END (SIMILAR TO THE 6MIN RUN)
RUN 75m IN 15s
REST AND WALK BACK TO START POSITION IN 15s
DO THIS FOR 4MINS (15s ON 15s OFF)
x3 or x4
