November 13, 2018 – Run

November 13, 2018 – Run


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

5 x 20 second strides (only complete strides if doing workout on a flat course). Aim for mile pace for these strides focusing on quick turnover, followed by 1 minute at a easy pace jog.

3-5 x mile repeats on a hilly course staying in Zones 2 and 3. Maintain high cadence and light feet on the uphills. 1 minute of walking between mile intervals. Shorten stride length and maintain quick turnover when going up hill and also downhill.

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