September 11, 2017

September 11, 2017


Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine
15-30 mins steady running OR 3-6×5 min run+1 min walk
Cool down:
5 min EASY run/walk followed by dynamic cool down routine

Notes: Steady conversational pace should be maintained for the duration of the steady effort. Focus on high turnover and a mid to forefoot strike even at these slower paces.


TuesdaySupplementSwim or Bike
FridaySupplementRun or Swim
SundaySupplementSwim and/or strength



Focus this week is on Ankles, Calves and Quads

Tips to get you started

We have liftoff! The prep phase is a great time to get our bodies ready to train. Check out more HERE

We plan to release the weekly workout schedule each Sunday evening. Daily programming will be released the evening prior. 

Each week we will schedule 3 anchor workouts and 4 supplemental workouts. Plan (and put emphasis) on completing the anchor workouts and complete the supplemental workouts as time and recovery permit. 

If you are new to running, swimming or biking plan on scaling the workouts. Check out how to scale in our FAQ

Mobility work will keep you supple and can decrease the likelihood of injuries. Plan on spending 10-15 minutes at minimum 3x per week.