December 22, 2017 – Run

December 22, 2017 – Run


With the second run workout of the week we will be focusing on training several of our metabolic systems. The second run of the week will focus on building our aerobic base while we start to incorporate faster, lactate threshold intervals into our Monday runs.

Warmup: Begin with the dynamic warm up routine and use the first 10 minutes of the run to ease into the workout.

Workout: Longer aerobic base run

40-50 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 10-15 minutes.

Cool down:
5 min EASY run/walk followed by dynamic cool down routine

Notes: The pick-ups are an opportunity to build in some speed and focus on a quick turnover during the run. These are not all out sprints but should be performed at about your mile pace.