Run repeats, 3 sets

800/600/400m @ mile pace

– Rest 2:00 –

200m @ 800m pace

– Rest 3:00-4:00 –

Flow. 800m @ mile pace, rest, 200m @ 800m pace, rest, 600m @ mile pace, etc.
Cues. Run tall, stay relaxed in the upper body, and focus on even rhythm. On the 200s, pick up the rhythm without forcing it and getting tense.
Feel. The longer reps @ mile pace should feel tough but still controlled. The 200s are sharp and snappy, fast with focus, not tension.

Overview. This session blends race rhythm with finishing speed. Each longer rep builds fatigue at mile pace, and the 200s test your ability to stay sharp under pressure. It’s a demanding but confidence-building session heading into your time trial.
Adaptation. You’re training your ability to run fast under control and shift gears when it counts. The mile-pace intervals reinforce posture, rhythm, and pacing at high effort. The 200s develop finishing strength, fast turnover, and coordination while slightly fatigued — exactly what’s needed for a strong close in your 1600m effort.
Pace/Effort. Run the 400s at your mile pace (about 15–20 seconds/km faster than 5K pace), and aim for consistent times across all reps. They should feel like a strong 8/10 effort, smooth and fast but never forced.
In the float-surge strides, run the first ~60m at a relaxed 5K–mile pace, then surge the final 40m to ~95% effort. Stay light and bouncy throughout, no forcing or tensing up. Walk back and wait to full recovery before the next rep.
Debrief. Take 2–3 minutes to reflect on the session
– Were you able to hold consistent rhythm on the longer reps, or did you fade or rush the pace?
– How smooth were your transitions into the 200s — did you stay relaxed or start to force it?
– What felt sharp and race-ready today? What could be just a bit smoother or more efficient next time?
Take confidence from hitting your paces under fatigue. This session is hard — but it’s the kind of hard that prepares you to run fast when it matters.

1,2 km hill trail run
50 wall balls 9/6 kg
40 dual DB deadlifts 45/30 lb
30 dual DB push presses 45/30 lb
20 dual DB burpee box overs 45/30 lb
10 C2B
1,2 km hill trail run

Voima
E2MOM, 4 rounds
6-10 strict pull up
- matala tanko

WOD
EMOM 16:
Minute 1 | 6-12 Wall ball
Minute 2 | 10-20 shoulder tap
Minute 3 |6-12 up down
Minute 4 | rest

21-15-9 reps for time
KB deadlift
sit up
wall ball

T.C.: 10'

3rnds for quality
5/5 dead bug
10 hollow body rock
20" plank hold
10 superman

10' EMOM
1: 5-8 pull up/ring row
2: 10-15 banded pull apart

2× 1+1+1@barbell, 1+1+1@up to 72-77%, jerk-%, rest btw sets 2min

Endurance

3 x 10min AMRAP / Rest 3min Between:

A)
- 5,10,15,20,25,30... x Wall Ball
- 40m KB Farmers Carry

B)
- 10x Burpee Broad Jump
- 20m Walking Lunge (weighted)
- 20x V-Up

C)
- 1min Erg (ski,row,bike)
- 20m Heavy Sled Pull/Push

AF WEEK 25, Day 2

WEIGHTLIFTING (2/2)
Snatch Wave, lift every 75-90sec. Drop and go reps.
4 rounds:

1) 3 Power Snatch @ 64-68%
2) 1 Power Snatch + 1 Squat Snatch @ 74-78%
3) 1 Squat Snatch @ 84-88%

Target: add 2,5-5% compared to last week. If the iron is hot, go
for a heavy single of the day.

AF WEEK 25, Day 2

CONDITIONING:
3-5 set:

10-20m Prowler Push.

Rest 2-3min between sets. Use a
loading that is challenging, but you can get unbroken sets.
RPE 3-4, go by feel.

2 Rounds

250m Row
10 Air squats
10 Band pull aparts
30 single-unders
+
2-3 Rounds
6 Box jumps
8 DB snatches (4/arm, smooth mechanics)
16 Double-unders
250m SkiErg (easy to moderate effort)
+
Kipping Toes-to-Bar complex – 2 rounds
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
@ workout weight
250m Row
12 Box jump overs
6 Chest-to-bars
250m SkiErg
6 Toes-to-bars
8 DB snatches, alt
30 Double-unders