SQ: “Something in me wanted to find out how far I could run without stopping.” – Jacki Hanson
MOB: Calves. Ankles. Hamstrings. Hips.
WU: 400m Run
Back to Wall 10-8-6 pullls per leg with run off wall
Forward-Backward Circuit 2x with run out
Stable Arm 2x to 100%
Run: 90min Tempo @ 25-30sec slower per mile from last week’s 10 Mile TT or back of RP (Marathon up to two hours)
LIII: 75min Tempo
LII: 60min Tempo (Half Marathon recommended)
LI: 3-4 x 15min R 5min, keep distance within 200m/split
REC: 3 x 15 of: GHD Situp, Back Extensions, KB Swings 35/18, Bench Press 95/65, Pullups.
PWMOB: Full Body Rollout.