*Note: Thursdays are designed to be an active recovery day. If you would like to use the running session as an active recovery then wonderful. If you want to use the day to visualize and prepare for the Open announcment while nourishing your body then please do so. You get to choose what to do today based on how your body feels.*
A.
Warm-Up:
Run 800 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
B.
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Ball of Foot Hopping Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
C.
Twenty Minute Run
Every 3 minutes, Sprint for 20 seconds then go back to a moderate pace
D.
Cool Down
2 Minute Jog
10 Minutes of Static Stretching (Focus on IT Band, Gluteus, Adductors)
Tight R calf so done warm up and cool down stuff on the AirDyne
C. Covered 3.62 km on the treadmill, no sprinting just a consistent 5:27/km pace
I really need a full rest day, but a run sure sounds good too. Guilt is a terrible thing. 🙂
No guilt! I hope you listened to your body and took a rest day!
full rest day for me today :)I am ready for 17.5 ??