September 18, 2017

September 18, 2017

Workout

Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine
Workout:
15-30 mins steady running with 30 second pick ups every 5 minutes OR 3-6×4.5 min steady running with 30 second pick ups + 1 minute 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. Pick ups are short accelerations to faster than 5 km race pace. Focus on maintaining good running posture and a quick cadence.

Schedule

Monday Anchor Run
Tuesday Supplement Swim or Bike
Wednesday Anchor Strength
Thursday Rest/Mobility Rest/Mobility
Friday Supplement Run or Bike
Saturday Anchor Swim
Sunday Supplement Bike and/or strength

Mobility

Focus this week is on Ankles, Calves and Quads