Stretch day
Strength -
Weighted glute bridges
7-7-7-7-7
STAMINA I
2 sets for total time:
200-meter run
400-meter run
800-meter run
100-meter sprint
– Rest 1:00 between each distance.
– 23:00-30:00 (including rest).– Run each distance as hard as you would in a workout. Don’t pace the distance just because you know what is next.– The longer the distance, the slower your pace. Try to hit these time goals:–
200 meters in :45-1:15.
400 meters in 1:15-1:45.
–800 meters in 3:00-4:00.
100 meters in :15-:30.
Modifications:Run | Distance
Equipment Substitutions:1) C2 Bike | 400 meters, 800 meters, 1,600 meters, 200 meters2) Row | 200 meters, 400 meters, 800 meters, 100 meters3) Ski-erg | 200 meters, 400 meters, 800 meters, 100 meters
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