Marathon Training
Short Intervals: 4 x 400m, 2:00 rest, hold within 3-5 seconds
Lap 1: 1:29
Lap 2: 1:36
Lap 3: 1:45
Lap 4: 1:44
So, I wouldn’t recommend three straight days of sprints. As you can see from my times, after that first 400m, my legs just couldn’t hold up. I specifically ran the third 400m slower to see if I could duplicate it on the 4th round, which I ran as fast as my worn out legs would carry me. I must remember to pace myself…even while running sprint intervals. Times add up to a 6:34 mile, wish I could run that fast all at once 
CrossFit WOD
SWOD
Push Jerks & Split Jerks (Work up to 70%)
4 sets of 3 reps at working weight
WOD: 3 Rounds
1 Press
2 Push Press
3 Push Jerk
4 Front Squats
25 lunges in gravel pit (level 1 and 2 no weight)
Level 1 65/35
Level 2 95/65
Level 3 135 / 95 (men 45lbs/women 25lbs)
Level 4 185 / 105 (men 45lbs/women 25lbs)
SWOD: My max push jerk is 102.5, so I warmed up with 3 x 45, 3 x 55, 3 x 65, 3 x 75.
WOD: I cheated. I went with 75 pounds for the jerks/squats and 25 pounds for the lunges (Level 3-20 pounds). I wanted to challenge myself, but 65 was too light and I can’t press 95. The lifts were fine, but my legs were worn out from three days of sprints.
Time: 5:15ish (had to walk in to see the clock)