This week’s focus is simply getting the legs back into running shape, dialing in pacing, and getting back into the groove of things. We will start very easy here when it comes to overall volume.
*Note: The recommended paces are conservative and should be attainable. With that said, don’t stress too much if you fall short by a second or two. This is especially true if you are de-conditioned. Don’t worry, the conditioning will come back. If you are significantly off your pace, it may be an indicator that your target mile time may need to be adjusted.
If you’re new to the program, or want to see previous week’s programming, click HERE.
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Programming
***Each day starts with a Warm-Up and ends with a Cool Down. See the bottom of the page for the Daily Warm-Up/Cool Down.
Day 1
- 7x200m Run @ :11 slower than target pace
Rest 2:00
*Example: If your target mile is 8:00, you would run these at 1:11
- 6 Stadium Step Sprints
Rest on walk down
*If your stadium stairs are less than 20 big steps, do 2x as many. You can also replace these with 40-60m hill sprints.
Day 2
- 20 Minute Run @30% of target pace
*Example: If your target mile is 8:00, you would run this at a 13:30 pace.
- 3x100m Strides @ target pace
Rest 1:00
*Example: if your target time is 8:00, you would run these at :30
Day 3
- 6x400m Run @ :16 slower than target pace
Rest 2:00
*Example: if your target mile is 8:00, you would run these at 2:16.
- 6 Stadium Step Sprints
Rest on walk down
Day 4
- 20 Minute Run @30% of target pace
- 3x100m Strides @ target pace
Rest 1:00
Day 5
- 2x800m Run @ ::60 slower than target pace
Rest 2:00
*Example: If your target pace is 8:00 mile, you wold run these at 5:00.
- 6 Stadium Step Sprints
Rest on Walk Down
Day 6
60 Minute Long Run @ conversational pace
Day 7
- Recovery/Rest Day
Foam Roll 1 Minute Each Limb…
- Lower Calf
- Upper Calf
- Outer Calf
- Shin
- Front of Ankle
- Inner Thigh
- Quads
- IT Band
- Front of Hips
- Glutes
- Lats
- Pecs
- Upper Back
- Under Arm Pit
- Outer Shoulders
If time permits, stretch for 2 minutes on each side…
- Low Dragon Pose
- Half Splits
- Pigeon Pose w/Torso Twist
- Half Saddle
- Single Leg Forward Fold
- Full Saddle w/Toe Stretch
- Seal Pose
- Twisted Lizard Pose
Warm-Up
- 1 Mile Jog
4 Rounds
- 10m Bird Peckers
- 10m Toy Solder Kicks
- 10m Butt Kickers
- 10m Speed Skips
- 10m High Knees
- 10m Power Skips for Distance
- 200m Run (increase pace each round)
2x200m Run
2:00 Rest
- To dial in the pace for the day
Cool Down
2 Minutes on Each Side…
- Low Dragon Pose
- Half Splits
- Pigeon Pose w/Torso Twist
- Half Saddle
- Single Leg Forward Fold
- Full Saddle w/Toe Stretch
- Seal Pose