If you feel like you need to improve in your running, then Thursdays will be an optional running session per coach Nuno Costa of Invictus Endurance.
A.
Warm-up:
400 meter run @ 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 (leg straight)
One Leg Jumps x 10 reps
B.
Running Mechanics Drills:
Two sets of:
Forward Change of Support
x 10 each leg
Foot Tapping x 20 per leg
Falling Into Wall Drills
x 10 each leg
Run 3 sets of suicide sprints, increasing your intensity with each one:
Run out 10 meters and back,
20 meters and back,
30 meters and back,
40 meters and back
and finally 50 meters 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.
Two sets of:
1200 Meter Run
Rest 90 seconds
800 Meter Run
Rest 5 minutes
Post your 1200/800 meter times to the blog
D.
Cool Down
800 meter jog
10-15 Minutes of Static Stretching
(focus on shoulders, upper back, lower back and hip flexors)
Made up most of Tuesday’s work today:
A. Dead stop front squats: so started doing these and I kept thinking to myself this is too easy….only to realize I was only doing 1 rep instead of the 3 reps…so after 9 sets of singles, continued on to do 12 sets of 3 at 145#….dummy!
B. 2 sets of One arm sled drags x 100′ at 205#
6 sets of bear walk sled drags x 40-50’…kept adding weight each set…, 250, 275 ,320, 345, 370, 370#
C. 20 rounds: row 250m, rest 30 secs (@ 2:01 500m pace)
Active rest yesterday (did the 20X250 rowing session) and did yesterday’s program today:
Mobility done
A. MU: 9/4/3
B. 405# (up from 365 back in January)
C. Emom done, 3 rounds at 7:09 (70# lunges bothered my knee a bit, so dropped to 35#; 70# KBS).
How is the knee feeling today Joe?
It’s OK – a little sore. Lunges seem to bother it the most. Thanks for asking!
Take care of it over the weekend – try to avoid doing a ton of knee hinge movements until Monday
Will do!
Excellent! I usually do runs on Thursdays and Sundays anyway, so this Thursday workout will be awesome.