Thursday, 121417

Recovery / Rest Day

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Running Programming Add on:

1. Warm Up

-10 minutes easy

-5 x 20sec surges on 40 seconds rest

2. Main Set 1

-5 x 4 minute repeats strong on 1 minute rest. Push the pace without losing form. Consider repeating a short loop that is free of ice and snow

3. Main Set 2

-5 x 30 seconds Fast on 30 seconds

4. Cool Down

– 6-10 minutes easy

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Swim:

50m x 5; rest 1 min

Rest 3 min following last

100m x 4; rest 1 min

Rest 3 min following last

200m x 3; rest 1:30

Rest 3 min following last

400m x 2; rest 3 min

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