Wednesday Group Strength and Conditioning

**IF you Zoom with us, your coach will have an alternative workout. Do this on on your own at the track!

 

Run.

Today is meant to prep for intensity. Low volume, lots of rest but high quality.

 

Warm up:

-400m no run. Any movement except running forward

-400m jog

-400m as follows: 100m build up, 100m easy karioka (recover fully), 100m buld up, 100m easy skip (recover fully)

-400m as follows: 100m build up, 100m walk, 200m relaxed sprint

-10 arms overhead squat

-90s kneeling achilles stretch each side.  https://gymnasticbodies.com/courses/sHAMSmedia/HAMsSE10-1.jpg

-10 calf raises (full range of motion)

-10 leg swings each direction

-10 calf raises (full range of motion)

-10 pike squat

-10 side to side squat

-8 outside inside outside back

-10 alternating deep lunges

 

WOD

-500m run: 70% effort up to 400m; then 80% effort on the last 100M/

-rest 4 min . during that rest do 10 pike squat and 10 side to side squat

-500m run: 70% effort up to 400m; then 80% effort on the last 100M/

-rest 4 min . during that rest do 10 pike squat and 10 side to side squat

Then

-2 X 200m run at: 75% effort; rest 1 min between efforts

Stay smooth with good mechanics. Relax and find a balance between maximizing distance per stride and keeping a high turnover rate

 

Cool down

-10 pike squat

-10 side to side squat

-travel 400m (walk, jog or hybrid)

 

Wellness

2 rounds

-90s half hurdler stretch each side

 

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