September 25, 2017

September 25, 2017


Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine
30-40 mins steady running on a course with rolling hills – preferably trails OR 3-5×6 min steady running + 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. Continue to think about form even at these low intensities. Those that are doing the run/walk intervals will notice slightly longer run intervals going into weeks 3 and 4.


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


Are you actually doing mobility? Don’t let cumulative training build you up into a bug ball of junk. Spend at least 10 minutes a day on mobility. This shouldnt be too hard and is a great cooldown.

Focus this week on Hips, More Hips, and Low back