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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
- 16x200m Run @ :02 slower than target pace
Rest 2:00
*Example: If your target mile is 8:00, you would run these at 1:02
- 15 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 @75% of target pace
*Example: If your target mile is 8:00, you would run this at a 10:00 pace.
- 12x100m Strides @ target pace
Rest 1:00
*Example: if your target time is 8:00, you would run these at :30
Day 3
- 10x400m Run @ :04 slower than target pace
Rest 2:00
*Example: if your target mile is 8:00, you would run these at 2:04.
- 15 Stadium Step Sprints
Rest on walk down
Day 4
- 20 Minute Run @75% of target pace
- 12x100m Strides @ target pace
Rest 1:00
Day 5
- 6x800m Run @ :25 slower than target pace
Rest 2:00
*Example: If your target pace is 8:00 mile, you wold run these at 4:25
- 15 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
