20240914 Long Run Saturday

Long run! Think easy and sustainable throughout the entire duration of the run!

Warm Up

400 meter run or 4:00 easy run

Dynamic Movement
2 sets
- Lateral Side Steps 10/10
- High Knees
- A- Skips
- Butt Kickers
- 100 meter run

2 sets
- Walking Inch Worms 10
- Walking Lunges 10/10
- Lateral Lunges 10/10
- 200 meter run

Conditioning Piece

1: .5 Miles at easy pace - conversational
2: 2 Miles at Easy Pace - conversational
3: Rest 3 minutes
4: 2 Miles at Easy Pace - conversational
5: .5 Miles Cool Down

Cool Down

2 sets
- Standing Hamstring Stretch :30 seconds per side
- Standing Quad Stretch :30 seconds per side
- Standing Calf Stretch :30 seconds per side

2 set
- Groiner Stretch :30 seconds per side
- Deep Squat Hold :30 seconds
- Child’s Pose 1:00

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20240915 Active Recovery

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20240913 Strength