4. Half-Mile Run
Why It Works: Most guys want to look and perform like sprinters, not marathoners. So we’ll work harder, faster. Think of this run in terms of sprinting, not a long, slow slog.
How to Do It: In the first round of the circuit, treat this like an active warmup—60% of your top speed, faster than a jog. The second time around, take it to 80%. You can do this around a track, up your street and back, or, if you’re at a kid’s sports practice, a couple laps around two adjacent soccer fields or baseball diamonds. (Use a GPS-enabled watch to measure if you’re gadget guy. Otherwise, just estimate.)
Prescription: Half a mile / 800 meters
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