January 1, 2018 – Run

January 1, 2018 – Run

Happy New Year AK ATHLETES!

Run

This week we enter our recovery week. We will continue to incorporate the same lactate threshold intensity intervals we have been building on the past few weeks but decreasing the volume.

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

Workout:

10 minutes of strides (5 strides). Aim for about 30 seconds of build from slow to fast followed by 1:30 minutes at an easy pace. Repeat 4 times

Short 2 minute break

3×5 min Zone 3 pushing harder on any climbs. 2 minutes walking rest between work intervals.

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