As we ramp up the intensity, it becomes even more important to warm-up and cool down properly. Do not skip out on the running drills and mobility, or it may end up hurting you in the long run!
This week we continue to add volume and speed to the 200m & 400m intervals. Let’s mentally prepare and hit these paces hard!
If you’re new to the program, or want to see previous week’s programming, click HERE.
If you want these weekly workouts emailed to you every Sunday at 6am PST, enter your email address below to sign up for the newsletter!
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
- 11x200m Run @ :07 slower than target pace
Rest 2:00
*Example: If your target mile is 8:00, you would run these at 1:07
- 10 Stadium Step Sprints
Rest on walk down
*If your stadium stairs are less than 20 big steps, do 2x as many.
Day 2
- 20 Minute Run @50% of target pace
*Example: If your target mile is 8:00, you would run this at a 12:00 pace.
- 7x100m Strides @ target pace
Rest 1:00
*Example: if your target time is 8:00, you would run these at :30
Day 3
- 8x400m Run @ :12 slower than target pace
Rest 2:00
*Example: if your target mile is 8:00, you would run these at 2:12.
- 10 Stadium Step Sprints
Rest on walk down
Day 4
- 20 Minute Run @50% of target pace
- 7x100m Strides @ target pace
Rest 1:00
Day 5
- 5x800m 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.
- 10 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
- Puppy Dog
Daily 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
Daily 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