The Run Dept.のインスタグラム(nikerunning) - 7月28日 04時32分

This is a make-or-break moment for Katarina Johnson-Thompson. The 23-year-old heptathlete is not a prodigy anymore. She knows it’s time to turn promise into victory.
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When she trains, KJT doesn’t just embrace the pain. She imagines her reward. “If I’m doing hill running and it’s really tough, then I just think how this is going to help me.’’ Take on KJT’s NRC Speed Run and follow her lead.
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Here’s the workout:
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Start with 6x200m at your 5K pace, with 60 seconds of recovery after each interval. ⠀
That’s followed by 20 seconds of mountain climbers, with 60 seconds of recovery afterward.
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Then 4 x 300m at your mile pace, with 1:30 seconds of recovery after each interval, and 40 seconds of burpees, followed by another 1:30 seconds of recovery.
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Up next is 2 x 400m at your 5K pace and 60 seconds of plank.
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After each interval, and again after the plank, give yourself 2:00 of recovery.
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Then close out strong with 1 x 800m at your best pace.
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Click the link in our bio to begin your run with the Nike+ Running App.
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#nikeplus #justdoit

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