Run
Warmup:
Skill Work:
Elastic Strength Development
5 minute jog
10 Air Squats
10 Leg Swings
5 Tuck Jumps
4 Rounds
• 60m Stride out
*increase intensity from 1st to 4th
Run Workout:
Neuromuscular Endurance Bridge
30-45 minutes EZ run
Rest 5-10 minutes (stay warm!)
5 Rounds
• 3:00 Hill Alternation (0:45 Hard, 2:15 EZ)
• Rest 4-5 minutes between reps
Notes:
• This should be done on a consistent, runable hill (3-5% grade)
• The 0:45 should be the highest sustainable speed you can manage for 0:45, with the consideration that you will need to run for 2:15 on the hill immediately after.
• This workout targets your Fast Twitch muscle fibers and builds and strength and brain-body communication with them. The length of the effort will bridge the gap between slow and fast twitch, extending the aerobic demand.
Mobility Exercise:
20 Cossack Squat Slides
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
STRENGTH
Warmup:
10 Deep Lunge to Pigeon (5 each leg)
10 Downward Dog to Cobra
Strength:
Active Recovery Practice
4 Rounds
• 20-30 DB Thrusters
• 400m Active Recovery Run (or 2:30)
• No rest between rounds.
Notes:
• You are practicing your capacity to recovery while you run. Your job is to get really tired during the Thrusters, then recovery while running.
Mobility Exercise:
Distal Quad Massage
• 2:00-3:00 per side.
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Bonus Challenge
Bonus Mobility:
20 Press To Cobra
Bonus Strength:
3 Sets
1 Plank Cycles
1st Set: 5 seconds in each pose
2nd Set: 10 seconds in each pose
3rd Set: 15 seconds in each pose
