March 2, 2018 – GNT

March 2, 2018 – GNT

Welcome aboard.

While the official cycle starts Monday, today and tomorrow are some workouts to shake a bit of the rust off. To help you schedule your workouts here is a brief preview of what is to come:

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Track Swim Bike Rest Long run Strength/optional bike Rest/optional swim

So lets do this!

Workout – Easy Run

Warmup
5 minute warmup – brisk walk or light jog
Dynamic Warmup – butt kickers, high knees, skipping, side shuffle, etc…

Main set
15-25 minutes Easy run

If you havent run in at least 2-4 weeks then perform the following:
Jog 30-45seconds, Walk 1 minute – for 20 total minutes

Cooldown
5 minutes walk/jog

Workout Focus:
Shake out the legs but dont over do it.

If you have been running often do a steady easy effort with your heart rate below (180 – Your Age). example if you are 30 years old, keep your heart rate below 150.