October 30, 2017 – Run

October 30, 2017 – Run


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


10 minutes of strides. Aim for about 30 seconds of build from slow to fast followed by 2 minutes at a easy pace. Repeat 4 times. Short 2 minute break.

30 min Zone 2 steady running focusing on turnover.


If you have been doing the run walk combinations, 10 minutes of strides (same as above) followed by 2×15 minutes at Zone 2 with 2 minute rest between sets.

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

Notes: The strides are an opportunity to continue working in some speed to our run session. These are not all out sprints but should be built from a comfortable jog up to about your mile race pace per 30 second build.


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