The Run Dept.のインスタグラム(nikerunning) - 6月30日 02時56分

Prepare like a 14-time world champ with @af85's NRC Speed Run.
⠀
This speed run will test you in three ways. It’ll push your body, your mind, and your will by changing distances and tempos throughout the workout. Beat it, repeat it, and improve your time.
⠀
3 x 400m—one at 10k, one at 5k, and then one at mile pace. With 60 seconds recovery between each.
⠀
Take a minute, then 3 x 200m—one at 5k pace, one at mile pace, and one at your fastest pace. With 45 seconds recovery between each.
⠀
Take 4-5 minutes to regroup and prepare for the second part of the workout.
⠀
2 x 400m—one at 5k pace and one at mile. With 60 seconds recovery.
⠀
Take a minute, then 1 x 200m at 5k pace. With 90 seconds recovery.
⠀
1 x 400m at your fastest pace. With 3 minutes recovery.
⠀
1 x 200m at mile pace. With 2 minutes recovery.
⠀
Finish with 1 x200m at your fastest pace.
⠀
Start your run now by clicking the link in our bio.
⠀
#nikeplus #justdoit

[BIHAKUEN]UVシールド(UVShield)

>> 飲む日焼け止め！「UVシールド」を購入する