4 Corners of the Apocalypse Interval Drill

This is a great little set up for simple sprint intervals, though the camera angle I had wasn't the best (will do a different spot next time), it still shows the idea.

Ideally you would be in the penalty box of a soccer field, but you can make a large square with cones yourself anywhere. I still used cones because it's easier to see. You start out on the marker for penalty kicks, which is basically the middle, and run to each corner and back until you have hit all for corners, and finish where you started.

I had already done this 3 times; I think 8 rounds, then 10, then 10 (with faster times), and now this day I did 12 rounds. So don't start out with that many for your first time. I did a round every 4th minute (ex. if I started at 12:30, then 12:34, 12:38, and so on), but you can pick a rest interval that is a good challenge but not too devastating. Next time I might reduce the rest intervals and rounds, and then build the rounds back up after that.

6 of my times were under 40 seconds, and my overall average was under 40 as well.

Flow Markers (aka Timestamps):
0:00 Intro
3:30 Round 1
7:30 Round 2
11:30 Round 3
15:30 Round 4
19:30 Round 5
23:30 Round 6
27:30 Round 7
31:30 Round 8
35:30 Round 9
39:30 Round 10
43:30 Round 11
47:30 Round 12
50:30 I didn't die and closing remarks