November 27, 2017 – Run

November 27, 2017 – Run


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


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