Run

Warmup:

1:00 Two-Foot Single Under

0:30-1:00 One-Foot Single Under (Right)

0:30-1:00 One-Foot Single Under (Left)

Run Drill:

Blind Pacing Practice

4x200m

3x400m

2x800m

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 fist 400m in 1:40. Now, for the remaining 2 400’s my target time is 1:40.

Mobility Exercise:

3 min Bone Saw

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

STRENGTH

Warmup:

Accumulate 2:00 in the following positions:

• Squat

• Bottom Dip

Workout:

Specific Lactate Clearance

3 Rounds

20-30 DB Thrusters

400m Recovery Run

Looks fun right? Right. You job is to select a weight and a rep amount that allows you to do the reps “unbroken,” which means that when 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, recovery 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!

Mobility Exercise:

2-3 min weight assisted dorsiflexion.

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

Bonus Challenge

Bonus Mobility:

3-5 min Foam Roller Fulcrums

Bonus Strength:

3 Sets

• 8 Single Arm DB Squat Press (alternating, 4 each arm)

• 4 x 0:10 Hip Flexion Holds (each leg)

***Make these ALL ABOUT your hip flexor. Do not move anything else.