A.
*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.*
Warm Up:
400 Meter Jog
Followed by…
A skips x 10 meters
A skips (backwards) x 10 meters
B skips x 10 meters
B skips (backwards) x 10 meters
C skips x 10 meters
C skips (backwards) x 10 meters
High Knees (laterally) x 10 meters each direction
B.
Running Mechanics Drills:
Two sets of:
Falling Into Wall Drill x 10 each leg
Jump Rope with Forward Movement 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 30s seconds
30 second sprint @ 80% effort
C.
Two-Three sets of:
800 Meter Run @ 6-10 seconds above your mile pace
Rest 2-3 Minutes in between
D.
Cool Down
2 Minute Jog
Static Stretching (pick 2 or 3 from the following video)
My legs were not feeling it for the sprints and running intervals, so instead I did 4 sets of 10 mins of rowing with a 1:00 rest in between rounds basically to stretch my back and get my butt off that damn seat for a few seconds. Total distance rowed was 9866 meters at an average pace of 2:01/500m. Felt great afterwards!
Nichole,
Is there a rowing or bike alternative?
Hey Ed! I would like you to row, at a very light pace (conversational) 1000 m for 2 sets with 3 minutes rest in between!
B. AB Sprints: 40 -64 Rpm’s (I think I went too slow on these)
C. AB 2x 50 cals: (1) 3min @ 67 Rpm Avg__(2) 2:56min @ 67 Rpm Avg
Stretched, feel good