Hinshaw’s Hopscotch

As the title implies, this capacity workout is from the inimitable Chris Hinshaw.  You're welcome... Warmup 400 m run Faster on the way back 10 walking lunges 10 double box jumps WORKOUT “HOPSCOTCH” 200m run at moderate intensity 100m sprint 400m run at moderate intensity 100m sprint 600m run at moderate intensity 100m sprint 800m …

3-Mile Tempo Run

This Thursday, we did a series of 1.5-mile run intervals. If you didn't, that's your assignment since this run is based on that one! Workout 3 mile run at 80-85% of your all-out intensity and effort on the 1.5-miler.  I still want you to track the split time but it's less important than keeping the …

Very Long Intervals (1.5)

Today is about two goals:  a fast long interval and being steady when we're tired. Warm-up Cadence work 5 minutes, go up by 2 bpm per minute Pull drills or Wall drill, work your weakest skill Workout 3 rounds of 1.5-mile run rest 5 minutes between intervals Record your best split time, you'll need it next …

Descending Mini Time Trials: Very Long Intervals (Metric)

Warm-up 5 minutes of cadence work dynamic mobility Banded monster walks/ banded squat holds Pick your favorite "pull" drill Workout: Each of these is scored separately as its own mini-test: 3000 m run 2000 m run 1000 m run Rest 5-6 minutes between intervals.   So, how'd you do?

Hill Ascents

For the walkers/hikers, this is still good practice, if you're up for it.  Probably easiest to meet us at the hill but either way is fine.  The key point today is that WE control how we move, not the incline. Warm-up Run to hill or at least 400 m 12 side-lunges 15 squats Drills: Twice: …