Short & Sweet then Long & Strong

After 10-12 mintues of warm ups I will go into the a series of short & sweet, long & strong intervals. usually begining with cross-country. (note this can be modified to include any of your favorite exercises)

• 2 Minutes cross country - regular pace & stride
• 30 Seconds "short and sweet" cross country but with a shortened stride (approximately 3/4 regular stride and a little quicker)
• 1 Minute cross country - "long and strong" (strech out the stride, while maintaining position & increase the power with each stride)
• 45 Seconds "short and sweet" cross conunty, but with a shortened stride (approximately 1/2 regular stride and twice the speed of regular pace)
• 2 Minutes cross country - "long and strong" (strech out the stride, while maintaining position & increase the power with each stride)
• 60 Seconds "short and sweet" cross country but with a shortened stride (approximately 1/4 regular stride and as fast as possible)
• 2 Minutes cross country - "long and strong" (strech out the stride, while maintaining position & increase the power with each stride)
• 3-5 Minutes cross country - regular pace & stride, for recovery

Great time to get a heart rate check!

This section is usually followed by a moderate cool down - utilizing all of the same movements/muscle groups.

This is a great way to really get the heart rate up, especially if you have a variety of levels in one class.

By using times instead of counts each individual can work their own pace. It is important for the instructor to lead the group. Pay attention to the time/interval changes and monitor your participants to make sure no one is overdoing it.

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