Here’s your week team! Remember to post, tag us, tag your friends, post in our Facebook group…all of this helps to keep us connected and motivated. Also remember that this is a semi-custom plan, so modify it as you see fit based on where you are. Review our general principles for this period of time HERE.
MONDAY RUN
** Do on HILLY terrain
15-25 minutes WU shuffle
3 minutes tempo at HM effort
3-5x50m strides
Repeat 2-3x:
5 minutes @ 10k-HM effort
2 minutes easy
2×1 minute @ max sustainable effort, 1 minute easy
3-5 minutes easy in between sets
10-20 minute CD jog
THURSDAY RUN
** FLAT terrain. It’s low volume so focus on hitting your paces.
15-25 minutes WU shuffle
3-5x50m strides
4×4 minutes with 2.5 minutes recovery as follows:
#1 @10K pace
#2-4 @ equal to or faster than 5K PB pace (ouch)
10-20 minute CD jog
LONG RUN/ STRAVA CHALLENGE:
- Go easy, and aerobic at 15-20% from your normal volume
- Incorporate THIS segment into your run somewhere between Friday and Sunday to get included on our rankings! Go fast, or just use it as motivation to get out there and put in the miles. Coach Sean will set a time on it on Friday..will YOU able to beat it?
STRENGTH
We recommend doing this routine 2x this week. A good option is to do it on the same day as your run workout once you’re done (either directly after or later that night) to ensure you’re recovered enough to crush your legs for the next quality run. This week’s workout is from Coach Vicky Siemon! You can also check out a video of the routine on our Instagram.
Repeat the following exercises slowly and with good form and control in sequence, 2-3x total.
Exercise #1- Squats (either use body weight, resistance bands, or whatever weights you have around the house!
20 reps, 15s rest
Exercise #2- Pushups (with or without resistance- go from the knees if you have to!)
20 reps, 15s rest
Exercise #3- Upright rows (with band or weights)
20 reps, 15s rest
Exercise #4- Bicep curls (with band or weights)
20 reps, 15s rest
Exercise #5- Lunges or split squats (weight/band optional)
10 reps each side
Exercise #6- Bent-over row
20 reps
60s rest once you’re done going through all the exercises, and then start again!
Have an awesome week team, looking forward to seeing and hearing about how it all goes!
#cantwontstop
