March 9, 2018 – LAVAMAN Run

March 9, 2018 – LAVAMAN Run

Run

Week 1 of our PEAK phase is once again a progression run.

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 progression run, 60 min broken up into three sets.

1st 20 mins: give yourself 10 minutes to build into your comfortable Marathon pace (Zone 2)

2nd 25 mins: work your way towards half marathon pace (Low Zone 3) and introduce short 30 second pick-ups for the last 30 seconds of every 5 minutes.

3rd 15 mins: work your way up to your 10k pace (Zone 3).

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