Saturday – Group Run 1.10.15

GROUP RUNS ARE BACK ON FOR THE PALMETTO BLUFF HALF MARATHON TRAINING SERIES!

ALL ARE WELCOMED. We will be rotating locations in conjunctiuon with Palmetto Running Company so stay tuned for details in posts week to week.

SQ: “If you see me collapse, pause my garmin!”

MOB: Hips. Hamstrings. Calves.

WU: 400m Run

Skills and Drills:

Back to wall drill 3x 15-10-5 with run off

Partner Fall Forward 3x 50m progressing pace

Carioca drill to 100%

Run: 3 x 10min R 2min

LII: 3 x 8min R 2min

LI: 2 x 10min R 2min

T: 3 x 5min (not for distance) R 2min

  • Accumulate max distance remaining consistent across all intervals
  • Consistent within 100-200 meters on each

PWMOB: Recovery 3 x 15 Situps, Air Squats, KB Swings. Rollout Calves. Hamstrings. Hips. TSpine.

Leave a Reply

Your email address will not be published. Required fields are marked *