Category: Run

March 22, 2019 – Run

March 22, 2019 – Run

RUN

GNT:
20-40 minutes of continuous running at a comfortable/conversational pace

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Lavaman:
45-60 minute run
10 minute EASY to begin with, then with 30 second pick ups every 5 minutes.

March 19, 2019 – Run

March 19, 2019 – Run

RUN

GNTers:
4-5×5 mins at conversational pace with 2 mins walking between

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10 min warm up followed by dynamic exercises

Main set:
9 min @ 10k, 2 min rec.
2×800 @ 5k pace, 90 sec rec. between 800s
9 min @ 10k pace

March 12, 2019 – Run

March 12, 2019 – Run

RUN

Recovery week means we scale down the volume and intensity this week at the track

Main set:
400 (5k pace), 100 recovery jog
200 (mile pace), 500 easy jog or 3 min rest
Repeat 3-6 times

GNT: If you have not been doing any consistent activity for a while, we will start to get you moving with a run/walk progression.

4-5×4 mins at comfortable pace w/ 2 min walk between

March 8, 2019 – Run

March 8, 2019 – Run

As we get closer to race day we will start to see more workouts/distances that look like our run.

10min warmup.

Run 3-5 miles getting progressively faster.
– Attempt to run the last mile at 1/2 marathon pace.
– At the top of each mile run for 60-90 seconds at “race pace” (10k in triathlon) then settle back into the pace you have set for the progressive workout. Force recovery from your race pace effort in that pace and focus on smooth efforts.

Finish run with 5-10 Minutes easy and some mobility

March 5, 2019 – Run

March 5, 2019 – Run

RUN

We are continuing to bump up the minutes per set @ our 10k pace

RUN @ The Dome – 6pm! 

Our run group is free to join (but you will need to pay entry to the Dome)
Meet by the weights

Warm up:
10 mins EASY jogging followed by dynamic warmup

Main set:
10,13,10 mins @ 10k
3 mins rec. (easy jog back to the start)

(32 mins total @10k pace)

Goal – Same distance for all sets. If feeling good, consider dropping pace to 5-8K for last set

Cool down:
At least 5 minutes of EASY jogging followed by foam rolling.

Tip: This workout is written based on your 10k pace, if you cannot hit the same distance for all sets drop your pace slightly