CTF/PRC Group Run 2.07.15

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.

 

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