Depending on how your body feels, you can take Thursday as a full rest day, choose to follow the running session below or follow the swim session posted on the Competition blog, depending on what you would like to work on.
A.
Warm Up
Two sets of:
Run x 60 seconds
Walk x 30 seconds
Followed by…
B.
Running Mechanics Drills
Two sets of:
Jumping, with toes up and with forward movement
Followed by…
30 seconds sprint
60 seconds recover
30 second sprint
60 seconds recover
30 second sprint
60 seconds recover
30 secont sprint
C.
One set of:
600 Meter Run
200 Meter Jog Recovery
Rest 5 Minutes after the two sets and then . . .
Run 1 Mile @ a relaxed pace
D.
Cool Down
5 minute jog
10 minutes of static stretching (Focus on Hamstrings, Shoulders, Low Back and Hips)
Did the swim session today. Hoping to stay consistent with that.
Also, as a warm-up, did a low partner WOD:
5RFT:
30 Kcal Row
10 Bench press @ BW
10 Box jumps at 36″
50/50 work split as an indian relay. Nice and smooth.
I did a 20 min jog- progress – run/ jogging is not “my thing ” ?????
Well done! I am yet to push myself in to a run. May be after MOQ…
Thank you, Rob 🙂 i need to Get better on running- and gymnastics 🙂
good luck on MOQ – have fun
Thank you. Running is probably the most functional thing we can do at intensity. It’s awesome that you want to get better at it!
Need to Get better at a lot of things but it’s fun to have challenges