October 2, 2017

October 2, 2017


Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine


4 x hill strides – Find a hill approx. 20 yards and run the hills at the following intensity/speed. 1-easy 2-medium 3-medium hard 4-easy 5-medium
40 mins steady running with 30 second pick ups every 5 minutes on a course with rolling hills – preferably trails OR 3-6×5.5 min steady running + 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. 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 4 and 5. We will begin to add some short hill strides into the beginning of our workouts to work of strength and power.


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