Add this track workout once or twice during your training week for a solid mix of speed, agility and endurance. Totaling 4-5 miles of running, it is not for beginners. Still, it is ideal for those seeking to improve timed runs for military fitness tests and sprints and agility for combat fitness tests. You can use many variations with this type of training, but this is how we break it up: Warm-up: It is recommended to add some leg calisthenics (dynamic stretching) into your jogs and slowly increase speed as you warm up the body: Repeat 5-10 times. Jog 50 meters (or 2 x 25-meter shuttle run) Air squats 5-10 * Notes on the warm-up (usually, 5-10 is a perfect number to get the kinks out):
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