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 |