Warm-Up 600 m run Dynamic mobility Drills Lunge-and-pulls, alternating legs (with a pull!) Wall falls, 10 changes of support into a 50 meter run Workout *4 rounds: 1200 m run 4 minute rest * Do the first three rounds. If form, cadence, and pacing are still reasonable, then do the fourth. Finisher... Core Work 4 … Continue reading Simple Long Intervals (1200m)
Warm-Up Twice: 200 m run 5 burpees 8 American KB Swings 10 air squats Curb drills: 2x 5 pulls each side - back to curb 2x 5 pulls each side - side to curb Workout Every 3 minutes for 6 rounds: 400 m run Choose one of: 6 burpees 8 American Swings (53/35) Finisher / … Continue reading EMOM-Style Short Intervals with a Bite…
I'm not around on Thursday, so you're on your own. The workouts will post on Tuesday evening and Friday morning as usual. Keep on runnin'
Warm-up 4 minute rising cadence run Start at 90/180 and go up by 2-3 per side every minute Twice 15 air squats 8 side lunges each way Banded hip-flexor stretches Workout 4 mile tempo run What’s a tempo run? Tell me how it goes... Warm-up 4 minute rising cadence run Start at 90/180 and go up … Continue reading Tempo Run – 4 miles
Warm-Up Twice: 300 m run 15 Russian Swings 10 Goblet Lunges Drills: Forward-and-back run 20 m forward, 10 m back until you cover 50 m. approximate distances, we care more about the pull-and-fall shift Front curb pulls Workout 8 x 300 m run Rest 60 seconds between intervals IF you are maintaining pace and form When […]
Warm-Up 400 m run 15 air squats 14 alternating side-lunges Dynamic mobility Drills Single leg pulls Box/curb pulls Soft jump lands Workout 4 x 1000 m run rest 3 minutes between intervals Finisher Two 3-minute AMRAPs of: 12 American KB Swings (53/35) 12 Overhead lunges (30/20) 36 Double-Unders 90 seconds between AMRAPs.
It's been a year, time to retest this. Normally, I'm all for social running, but when you test, you test alone... just you and the road. -- Compare to 5/7/2016 Warm-up 400 m run high knees down – butt-kickers back twice: 10 in-place change of position, 5 single leg pulls each side, run it out … Continue reading Two Mile Test
Warm-Up 400 m run 10 around the world lunges (5 each way) wide-arm carioca down and back Drills wall pulls into run partner banded fall Workout 3 Rounds of: 3 minutes on 2 minutes off 6 Rounds of: 60 seconds on 30 seconds off All Out Efforts! Go as fast as proper running form will … Continue reading Mixed-Length Time-Based Intervals