2 sets of
100′ High knees
100′ Butt Kickers
100′ Lunge+Step in between
5 Min Extra mobility prep.
First thing…Make sure you are hydrated its gonna be HOT!
20 Min AMRAP
Rest 1 Min
For this it is very important that you evaluate what kind of a runner you are….
1. If you are a experienced runner with a ton of miles under your belt- Each run should be performed at 85-95% effort. Very important that you keep to your rest periods :60 Exactly.
2. Some experience maybe a 5K for fun once or twice- Set a goal and stick to it each set. Very important that you keep to your rest periods :60 Exactly.
3. New to it? Set a goal for each interval and try to keep your rest periods from :60-:90
Remember we spent the last few weeks working on our form of our foot strike. Try and stick to it. Just like lifting weights technique does matter
If running is not going to happen today don’t worry we have a scaling opportunity (Not enjoying running is not a reason to not do it).
6 Sets of
2 Min Air-dyne @ 65%
1 Min Air-dyne @ 90%
2X50′ Butt scoot