This week we’re working on our recovery. More specifically, how quickly and efficiently can you recover?
Run 30 seconds, rest 90 seconds
Run 40 seconds, rest 80 seconds
Run 50 seconds, rest 70 seconds
Run 60 seconds, rest 60 seconds
Run 70 seconds, rest 50 seconds
Run 80 seconds, rest 40 seconds
Run 90 seconds, rest 30 seconds
*For every run, you’ll find a perceived effort (how hard it feels to you) of 7/10. Faster than a jog, but not an all out sprint.
This workout will help boost oxygen handling and help you become more comfortable in the recovery phase. So let’s “breathe through it” and get stronger together.
This week we use plyometric work to get you running faster and smoother. We also threw in some core work because… can there ever really be enough of that?
You’ll need to make a “t” or cross on the ground, to use as your jumping obstacle. Draw it with chalk or use mobility bands/ropes/etc.
3 Rounds of:
Two foot “T jump”: 5 times around (forward, sideways, backward, sideways counts as once around) clockwise, 5 times counter-clockwise.
30 sec plank hold
Single Leg (right leg) “T jump”: 5 times clockwise, 5 times counter-clockwise.
30 sec right side plank hold
Single Leg (left leg) “T jump”: 5 times clockwise, 5 times counter-clockwise.
30 sec left side plank hold
Rest as needed!
With all those intervals and “T jumps” you’re going to need to unwind and pacify those sore muscles.
We combine a runner’s lunge with a hamstring stretch in a dynamic movement.
Move slowly through 5-7 repetitions on each leg. Pause at the sticky spots for a few deep breaths.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!