Meet at Palmetto Running Company Store – Bluffton Location @8am! FREE 30min pre-run warm up and skill clinic prior to run.
SQ: “A short run is better than no run at all.”
MOB: Dynamic mobility with Coach 10min
WU: 400m Run
Isolated Single Leg Pull drill 3x 9-6-3 with run off
Stable Arm Drill 3x 25m Hold 25m drop
Carioca drill 80-90-100% x 50m progressing
*Video Tape on last 50m
RUN: 6 x 10min R 2min
LII: 5 x 8min R 2min
LI: 4 x 10min R 2min
T: 5 x 5min (not for distance) R 2min
Accumulate max distance remaining consistent across all intervals
Consistent within 100-200 meters on each
*PRC athletes choice. Regular distances okay.
P: Race Pace Development. Stamina. C/R Endurance. Pacing. Descending Pace.
Cool Down: 2 x 15 Air Squats, 10 Inch Worms, 5 Pushups. Roll out feet, calves, and hamstrings. Firelog stretch.