November 9, 2018 – Run

November 9, 2018 – Run

Run workout overview

Our weekly programming will include two run workouts per week. Tuesday’s workouts will focus on speed and working shorter intervals at a higher intensity. These workouts are best performed at a track or on flat terrain. Friday’s run workouts are generally going to be longer steady efforts at a lower intensity. Each type of workout has proven physiological benefits and we will explore those in later posts.

Warm up:
10 minutes of easy jogging
followed by
Dynamic Stretches

Main set:
30-40 mins steady running on a course with rolling hills – preferably trails OR 3-6×5 min steady running + 1 minute walk.

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

Notes: Steady conversational pace should be maintained for the duration of the steady effort. Focus on high turnover and a mid to forefoot strike even at these slower paces.