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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!...
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May 29th Tuneup Workouts! POSTED BY : andy-desuzaREAD MORE
Run Warmup: 10 Leg Swing + Lunge (each side) 10 Grounded Ankle Circles (each direction, each foot) Run Workout: *Perform this after an easy normal distance run for mid week.* Hill Running 6 Sets 1:00 uphill Run downhill Hill Running...
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May 14th Tuneup Workouts :) POSTED BY : andy-desuzaREAD MORE
Run Warmup: 3 Rounds • 5 Air Squats • 5 Leg Swings • 5 Single Leg Hops Run Workout: Hill Repeats Find a hill that you can RUN consistently up for 1:00. The grade will depend on your strength! 5...
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May 7th Tuneup! POSTED BY : andy-desuzaREAD MORE
Run Warmup: Ascending Ladder of: • Air Squats • Leg Swings Begin with 1 rep of each, then 2 reps, 3, 4, and 5. Workout: Fartlek With Form! 60 minute run • 10 min easy • 10 min Hard +...
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April 30th Tuneup! POSTED BY : andy-desuzaREAD MORE
Run Warmup: Just practice warming up. Yeah, this sounds very obvious. But a lot of us legitimately just start our run and try and hit pace right away. Here is my suggestion: Jog easily for 10-15 minutes. Stop. Gather yourself....
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April 23rd Tuneup! POSTED BY : andy-desuzaREAD MORE
Run Warmup: 10 Quarter Depth Squat Jumps 30 seconds Trunk Twists 20 Calf Raises 10 minute easy run. Run Workout Explanation: This workout is a bit of a mix between strength and aerobic conditioning! So yeah, it's pretty cool :) ...
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April 16th Tuneup Workouts POSTED BY : andy-desuzaREAD MORE
Run Warmup: 3 Rounds 15 Dorsiflexion Openers 10 Air Squats 5 Leg Swings Run Workout: Metronome Running In today's workout, I want you to use a metronome. But not just any metronome! Your workout: Select a day where you will...
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April 9th Tuneup Workouts! POSTED BY : andy-desuzaREAD MORE
Run Warmup: 10 Lateral Lunges (each) 10 Reverse Lunges (each) 10 Leg Swings (each) Run Workout: Kirk's Favorite Alternation Workout 1 mile (Easy) (1.6km) 3 minutes (Very Easy) 2 miles (Moderate) (3.2km) 3 minutes (Very Easy) 2 miles (Moderate) (3.2km)...
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April 2nd Tuneup Workouts POSTED BY : andy-desuzaREAD MORE
Run Warmup: Hip Warm-up 2 Rounds 2 Standing Hip CARs on each leg 1:00 Run Workout: Early Hill Repeats & Late Moderate Effort 4 Rounds: 3:00 Hill Run (goal is maximal elevation while running, no walking) Rest is easy run...
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March 26th Weekly Tuneup! POSTED BY : andy-desuzaREAD MORE
Run Warmup: 20 MTN Climbers (10 slow transition, 10 fast transition) 200m Jog 20 Leg Swings 200m Jog Run Drill: Breathing Work: It's not "cool" to be silent when you're exercising. For one reason or another, there is a certain...