(17:00)
General: 2:00
200m easy jog
________
Specific: 15:00
10 walking toe touch (1 leg soft, other straight, flat back)
10 walking quad stretch
10 high knee side pull
10 shin up (grab bottom foot + mid shin + pull up as you come to toe) glute/hip stretch
100ft. of low easy skip
100ft. of medium skip
100 ft of high skip
50ft. high knees
50ft. butt kicks
100ft. lateral shuffle (tall and smooth)
100ft. lateral shuffle (low and building in speed)
A skip 50ft. (– YouTube)
B skip 50ft. (– YouTube)
2x 40 yrd. builder (a run where athletes build speed each 10 yards to finish fast)
(40:00)
10x 400m Run
2:00 Rest
*Score is overall time directly after finishing final 400m.
Intermediate
8x 400m Run
2:00 Rest
*Score is overall time directly after finishing final 400m.
Baseline
5x 200m Run
2:00 Rest
*Score is overall time directly after finishing final 400m.
1:00 seated hamstring stretch
1:00 L-7 hip stretch each leg
Today there is not a weight in sight! We will get out in the weather and run repeats. Why? Because running is life. And if you choose to resist this idea, fitness will remain a tough road for you. Regardless of personal opinion, you are designed to move in this way. You should be taught, you should practice and you should build capacity in it. Today we run quarter mile repeats and our goal is to toe the line of a repeatable pace and not sandbagging. Go as fast as you can run with the rest given, which today is only 2:00. Scaling can be done to an erg for anyone who doesn’t have the ability to run due to a lower body injury.