Run

Warmup:

3 min EZ Run
20 “Bunny Hops”
15 Single Leg Hops (each)
2 Rounds
• 6 Air Squats
• 6 Leg Swings

Run Workout:

Blind Pacing Practice:
4x200m
3x400m
2x800m
Rest as much as needed between each rep!

Goal:

Get the exact same time as your opening effort for each distance. You may not look at your clock until you finish the whole effort. We are practicing our capacity to feel whatever pace we chose.

Example:
I run my first 200m in 0:45. Now, for the remaining 3 200’s my target time is 0:45.
I run my fist 400m in 1:40. Now, for the remaining 2 400’s my target time is 1:40.

When To Perform:

This would be a good workout to do on a day between easy runs or use it as a low-demand, fun workout!

Mobility Exercise:

2-3 min Bone Saw (each leg)

Remember: Post your results, comments, and questions in our private Facebook Group…just for you!

STRENGTH

Warmup:

Accumulate 2:00 in the following positions:
• Squat
• Bottom Dip

Notes: This should be broken up into intervals that make it doable for you and allows you to focus on good positions. For example: 4×0:30 hold + 0:30 rest

Workout:

Specific Lactate Clearance

3 Rounds
20-30 DB Thrusters
400m Recovery Run

Notes:

Looks fun right? Right.

You job is to select a weight and a rep amount that allows you to do the reps “unbroken,” which means that when you start, you do not put the weight down until you are done.

Goal: Unbroken Thrusters each round. Really work yourself in the thrusters. AND, most importantly, recovery during your run. We are training our capacity to clear fatigue by-product in our running motion. You should run this SLOWLY. If you run so fast that you don’t recover enough to do your following round unbroken, you went too fast!