Anaerobic Workout for 1500m

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One of the premier running groups in the country is run by Coach Ponsonby and Coach Cook. They train Leo Manzano (NCAA Champ, Olympian) and a whole slew of Olympic caliber level runners prepping for 2012. What makes their training unique is the emphasis and particulars in the off track workouts. This workout also could be used for distance runners (3k - 10k). You don't want to go to failure and wipe your self out on this workout, because you don't want to carry the negative forward to your next workout. However your heart rate will be very high as this is a difficult workout. This workout helps you develop the total athlete because Coach Ponsonby believes you can only work the aerobic so much before you reach a diminishing return. The anaerobic development will help his runners be complete athletes and truly ready to compete on the track mentally and physically. burpees 30 sec High Knees 30sec Split Jumps 30 sec GrassHoppers 30 sec Single Leg Squat 12 reps (use TRX straps) Pike 12 reps (Use TRX straps) Knee Pulls 12 reps (Use TRX straps) Hip Raises 12 Reps (Use TRX Straps) burpees 30 sec High Knees 30sec Split Jumps 30 sec GrassHoppers 30 sec Pike 12 reps (use TRX Straps) Pendulum 12 reps (use TRX Straps) Hip Raises 12 reps (use TRX Straps) Plank 30 seconds (Use TRX straps) Push Up Position 30 seconds (Use TRX straps) Progressive High Knee 15 sec Mid Intensity 15 sec High Intensity 15 sec Sprint