November 13, 2017 – Run

November 13, 2017 – Run


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


5 x 20 second strides (only complete strides if doing workout on a flat course). Aim for mile pace for these strides focusing on quick turnover, followed by 1 minute at a easy pace jog.

3-5 x mile repeats on a hilly course staying in Zones 2 and 3. Maintain high cadence and light feet on the uphills. 2 minutes of walking between mile intervals. Shorten stride length and maintain quick turnover when going up hill and also downhill.


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. Focus on a quick turnover as you build the speed. These are not all out sprints but should be performed at about your mile pace


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