November 17, 2017 – Run

November 17, 2017 – Run

Supplemental 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 an easy pace. Repeat 4 times.

Short 1-2 minute break

30-45 min focused steady running in Zone 2

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