May 4, 2018 – GNT Run

May 4, 2018 – GNT Run

RUN

Today workout is a progression run. This means you start easy and gradually build up your speed towards the end. This type of run allows you to gain some of the physiological benefits of running at race pace without much of the fatigue associated with doing lots of intervals at that pace.

Start with the traditional run warmup, make sure you get in some of the high knees, butt kickers, skips, etc..

Then:

5 sets:

5 broad jump
15 quick side shuffles left/15 quick side shuffles right
40 yard stride out (increase speed from 50-80% over the 5 sets)

Walk back to start real slow then repeat.

Focus on huge jump on broad jump. Land athletically!

Main run:

3×10 min with each 10 minutes progressively getting faster than the previous 10 minutes

First 10 minutes @ marathon pace. This should be at conversational pace.

second 10 minutes @ slightly faster than marathon pace. Pick up the pace from the previous 10.

Third 10 minutes at your GNT race pace. This should feel comfortably hard.

 

Finish up with an easy 5 minutes of walking and stretching, focusing on the muscles in the lower body. Be sure to hit your quads, hamstrings and calf. When you get the chance , roll out using a foam roller.