A. Rest / Recovery Day
B. Running
*those adding in their day 2 running on their Thursdays.
- Strength Development
Warm Up:
- 400-600 easy
- 2 x 100 buildups barefoot, slow run back
- Calf rollout
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Main Set: To be completed on track or grass just inside lane 1
- 2-3 x 1 mile repeats(fast straights – moderate effort on turns), recovery is 2-3 minutes. The key here is to feel a change in the effort from the straights to the turns but always keep running. I don’t want you to toggle from fast to easy.
- Cool down: 800 easy(half barefoot)
- Calf rollout