November 20, 2017 – Run

November 20, 2017 – Run


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


5 x 20 second strides. 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 an undulating course staying in Zones 2 and 3.Try to maintain a similar pace to last week. If feeling strong, do one more set than you did last week but make the first mile repeat slightly easier than the others. 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