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 back to base and 1:00 at base.

Rest 3-5 minutes after hill repeats, then…

30-45 minutes moderate tempo effort run.

Notes:

• The tempo effort should not feel good. And that’s on purpose! The hill repeats should shock your legs quite a bit. So today, we practice hitting tempo pace with tired legs. This is an important race training stimulus for later stages of a race!

Mobility Exercise:

2 Rounds 10 Deep Lunge to Hip Extension (each)

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

STRENGTH

Warmup:

10 Push-Up to Downward Dog

10 Air Squats with Double Bounce

Workout:

3 Rounds

10 Push-Up Renegade Rows

15 Air Squats

20 Push Press (pick weight that allows for you to complete 20 reps in 2 sets or fewer)

Rest 1:00

Mobility Exercise:

20 Weighted Cossack Squats

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

Bonus Challenge

Bonus Mobility:

• Accumulate 2:00 in Bottom Dip

• Accumulate 2:00 in Thunderbolt

• Accumulate 2:00 in Pigeon

Bonus Strength:

Skill Work

3 Sets

0:30 Elbow Side Plank (each)

0:15 Weighted Squat Hold

• Normal Stance

• Wide Stance

• Narrow Stance

8 Plank with 5 second Single Arm Raise