Post times and scaling to journals/chalkboards.
Kendra out of the blocks after a single KB swing, a solitary burpee… off on about a 40 m sprint to do 5 wall balls, another 25 m sprint to then tag her teammate in the Saturday relay. As a marathon runner Kendra gains the benefits of short duration power, speed and intensity while also contributing greatly to the stamina and strength that is useful to her in longer distances. Typically, a marathon runner focuses on longer distances- but with some deliberate work in the high intensity, zero-to- one minute time domain, adaptations carry over into longer, slower distances. And AS important- the physical gains contribute to better overall health and fitness; not just better running conditioning.