Workout Instructions:

1) Warmup laps and dynamic stretching

2) Go chasing waterfalls! (see above picture)

3) Cooldown laps and static stretching.

Alternate versions

Less Aggressive Paces:

Overall, this workout is about perceived effort, so don’t get too wrapped up in pace. That said, you can replace 10k pace with half marathon or marathon pace and work down to 10k or 5k pace instead.

Extended Waterfalls:

One set through the waterfall is a great workout and should be a nice challenge. If you are further along in training or looking for a challenge, continue down the waterfall! All you do is repeat the waterfall knocking off the top distance each time. So, you’d start your second set at with 1200m. Then, you’d start your third set at 800m.

Two Sets (start 2nd at 1200m): 4.35 miles (7km) + warm-up/cooldown

Trio: 5.28miles (8.5km) + warm-up/cooldown

Quad: 5.72miles (9.2km) + warm-up/cooldown

Full Waterfall: 5.97miles (9.6km) + warm-up/cooldown