GOOD LUCK TO EVERYONE RUNNING THIS MORNING! We have a few atheltes competing at the HHI Race and a couple down in Tybee. Pace and have fun!
NO COACH LED RUN. Workout to be compelted on your own or attend a race! Call or Email Coach with any questions.
SQ: “Out on the roads there is fitness and self-discovery and the persons we were destined to be.” – George Sheehan
WU: Run 400m, Dynamic Race Day Mobility, 2 rounds of:
10 Open Chest Lunges
10 Front Leg Swings and Side Leg Swings
10 Inch Worms
Skills and Drills:
Stable arm drill 2x with 50m run out
Cop drill 2x with 50m run out
Isolated Single Leg Pull drill 3x 5R/5L/5B run 0ut 80-90-100% 50m progressing pace
Run: 8 Mile TT
LII: 10K TT
LI: 8K TT
T: 5K (not for distance) R/ Walk as needed
Accumulate fastest time possible. This is an All Out Effort.
P: Stamina. C/R Endurance. Pacing.
CD: 2 Rounds of 10 Air Squats, 10 Side Lunges. Double Pigeon. Lax ball in low body Feet/Calves/Hamstrings/Quads/Glutes.