Aerobic endurance with a bit of speed work...
Warm-up: Light jog 5:00. If you plan on adding any Parkour techs to your run, incorporate some QM , assorted broad jumps , and some rolls into your warm-up Workout: 20:00 Run. Interdisperse various lengths of speed training, increasing your stride frequency and thus your pace. Vary them randomly throughout the length of the run, and substitute overcoming various obstacles for as many as possible. You might run for 2:00 at a strong jog, then pick up the pace for 1:00, then back to strong jog for 1:00, then :45 through rails and over a wall, then 3:00 at strong jog, then 1:00 fast QM..... The idea is to create a random and fun speed workout, incorporating the Fartlek concept (Swedish for "speed play", a popular running workout) and various Parkour techniques to test your aerobic and anaerobic endurance as well as agility and coordination. Post variations and questions to comments.
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