For those of you out of town for the break see the workouts below.
Warm up
5 minute jog
Leg swings - 10 x side/forward/pawing
Dynamics and drills
Cool Down
5 minute jog
10 minutes of good stretching
Tuesday:
Sprint:
3x8 second sprints 1 min rest in between each rep, 3x10 sec sprints w/ 3 mins rest, 3x25 second Sprints w/5 min rest. 10 min recovery 1x50 second sprint
Distance:
12 x 40 second sprints with 4 mins rest.
Wednesday:
Sprint:
6x30 second runs 3 minutes rest between each rep.Focus on form. Relax your arms and hands
Distance:
Run for 3 minutes, 2 minute rest.Run for 2:30, 2 minutes rest.Run for 1:30, 5 minutes rest then repeat cycle
Thursday:
Sprint: Easy 20 minute run
Distance: Easy 60 minute run
Friday: 40 minute run
Sprint:
10x10 sec sprints w/ 3 mins rest. 10 min recovery 1x50 second sprint
Distance:
10x40 second sprints with 4 mins rest.