A.
Warm-Up:
Run x 400 Meters @ a moderate pace (50% pace)
Followed by…
Two sets of:
Forward Lunges x 10 reps
Reverse Lunges x 10 reps
Lateral Lunges x 10 reps
High Kicks x 10 reps (leg straight)
One Leg Jumps x 10 reps
B.
Running Mechanic Drills
Two sets of:
Foot Tapping x 20 per leg
Falling Into Wall Drills
x 10 each leg
Followed by…
Three sets of suicide sprints – increasing your intensity with each one. Run out 10 meters out and back, 20 meters out and back, 30 meters out and back, 40 meters out and back and finally 50 meters out and back. Perform the first one at about 60% max effort, the second one at 70% max effort and the final one at 80% max effort.
C.
Five sets of:
Run x 3 minutes @ a pace 5 seconds faster than your mile pace
Jog x 3 minutes
Post your distances to comments.
D. Cool Down:
400 Meter Jog
10 Minutes of Static Stretching (Hips, Low Back, Quads)
the weather cleared so I did run but I kept it steady and long, by the lake to soak up some much needed sun! 10km 1h10min pace
Did some makeup work for the day i had surgery…
A. C&J Emom2 for 16, 185, 185, 205, 205, 225, 225, 235, 225
B. Masters qual 15.1. , 47 reps exact same as before
AM – Thanks to Heidi Fearon I don’t dread seeing 100’s programmed. 🙂
PM – More snow = More Treadmill.
Ran the 5 – 3:00 sets at 5:52 each which is just over 800m per set.
A, B & D done
C. Subbed AB for running
Stayed the same for all 5 sets: 1100m (40 cals @ 61 avg RPM)