Thursday, 062217


A. Rest / Recovery Day

B.   Running

*those adding in their day 2 running on their Thursdays.

  1. Strength Development

Warm Up:

  1. 400-600 easy
  2. 2 x 100 buildups barefoot, slow run back
  3. Calf rollout


Main Set: To be completed on track or grass just inside lane 1

  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.
  2. Cool down: 800 easy(half barefoot)
  3. Calf rollout

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