) on a bike, or 180 to 200 steps per minute on an elliptical trainer.5 Work your way up from injuryThe sensible thing is to work your way up the cross-training hierarchy as you heal. I coach an athlete named Barry who spent the last three winters cross

Speed repetitions Warm up, then run eight x 400m at mile race pace with two-minute jog recoveries between. 5 Sprints Warm up, then run eight x 200m at 800m race pace with 200m slow jog recoveries between.6 Strides Warm up, then run 10-12 x 100m

time trial. Your vVO2max would be 200m per minute (1200m divided by six minutes). Your 30-30 work-out would then be to run 100m in 30 seconds (100 per cent vVO2max), followed by running 50m in 30 seconds (50 per cent vVO2max) for recovery. Repeat