October 23, 2017 – Run

October 23, 2017 – Run


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


45 min broken up into thirds with each 15 minutes progressively faster than the previous 15. 15 minutes Easy Zone 1-lower Zone 2. 15 minutes at steady marathon pace, 15 minutes at just above threshold pace (what you could hold for an hour at race pace).


If you have been doing the run walk combinations, try 30 minutes of work with each 10 minutes picking up the pace.

Cool down:
5 min EASY run/walk followed by dynamic cool down routine

Notes: This should be comfortable given the 7 weeks of training under our belts with alittle added heavy breathing towards the end. Zone 2 is our aerobic zone – one in which we can comfortably run for a long time. Do not be tempted to do these at faster speeds than intended. Only the final third of the workout should be done at a pace which you would not be able to sustain a steady conversation.


Monday Anchor Run
Tuesday Supplement Swim or Bike
Wednesday Anchor Strength
Thursday Rest/Mobility Rest/Mobility
Friday Supplement 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 big ball of junk. Spend at least 10 minutes a day on mobility. This shouldnt be too hard and is a great cooldown.

Ok, this we I am serious…Try to hit at least 4 minutes of THIS at least 4 days this week.

With your dedicated mobility time focus on getting some good hip work this week. Spend about 2 minutes in each of these positions:

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