November 27, 2017 – Run

Run

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

Workout:

Longer endurance run. 30-45 min Zone 2 with short pick-ups for the last minute of every 5 minutes. Plan to run along a route with mixed terrain. If running on a treadmill, vary the incline every 10 minutes. 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

 

Schedule for the week

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