I have an event in 4 months, it's done in a sand dune. Lots of sprints.
With short rest times. 5 seconds of rest between each sprint.
The goal is to reach 30 sprints in the dune with 5 seconds rest times.
Then a 10 minute rest. And again 30 sprints.
Currently doing 2km in 7.40 minutes.
10 km in 48 minutes.
4 km in 14.5 minutes.
The goal is especially to improve the sprints and their short rest.
And the 2km run for 5.5-6 minutes.
*More important is the sprint in the dune*
Can anyone here help me build a workout plan every day What should I do?
it's possible to get my goals in 4 month with hard work ?
thanks :)