RUN

Warm Up:

- 3 min EZ Run
- 20 “Bunny Hops”
- 15 Single Leg Hops (each)

Then…

2 Rounds

- 6 Air Squats
- 6 Leg Swings

Run Workout:

Blind Pacing Practice:

- 4 x 200m
- 3 x 400m
- 2 x 800m

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 first 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)

STRENGTH

Warm Up:

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

Your Workout:

Specific Lactate Clearance

3 Rounds:

- 20-30 DB Thrusters
- 400m Recovery Run

Notes: Looks fun right? Right. Your job is to select a weight and a rep amount that allows you to do the reps “unbroken,” which means that once 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, recover 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!