Run
This weeks focus is on the long run!
Warmup:
Before Long Run
2 Rounds
10 Air Squats
7 Leg Swings
6 Wide Squat Slides
1:00 Run (0:30 out, 0:30 Back)
Workout:
For Long Run Day At the halfway point of your long run this weekend, for the remainder of your run (excluding the final 1-2 miles) perform the following:
Start Each Mile With:
1:00 Surge
Immediate Re-Groove
This is a fun exercise to add a little more aerobic support to your long runs and keep your legs out of the slog jog hog jog.
Example (16 mile Long Run) 8 miles at normal LR pace 8 miles beginning each mile with 1:00 surge.
Focus: Immediately re-establish your normal pace. This can be very difficult and will feel dramatic, but finding your pace under elevated fatigue is a wonderful tool to increase work capacity and recovery pace.
Notes: Sorry my head got cut out of the treadmill shot! You don’t need my ugly mug anyways 🙂
Mobility Exercise:
Post Long Run Routine:
5 minute walk
10 Unweighted Kang Squats
10 Leg Swings
5 minute walk
Remember: Post your results, comments, and questions in our private Facebook Group…just for you!
Strength
Warmup:
5:00 Run
Workout:
3 Sets, each for total reps
1:00 Plank (challenge as needed)
1:00 DB Thrusters
1:00 Grasshoppers
1:00 DB Reverse Lunge Steps
1:00 Rest
Mobility Exercise:
Seated Quad Smash with DB’s
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
