Top picture

Top picture
This is for Kelsee Bone :)

Monday, July 2, 2012

RUNNING FOR THE WEEK

Taking it up to 3 times per week:

Please be sure to warm-up adequately for all running. 

NUMBER ONE:
3-5 mile run at an increased pace from previous runs.  You should not be able to hold a conversation while you run.

NUMBER TWO:
A 25-30 minute interval run.  30 seconds jogging, 15 seconds all-out sprint, 15 seconds walk as slow as you want.

NUMBER THREE:
On a track or a soccer field or the beach:  
sprint 100 meters/yards.   walk back to the starting line.  Repeat 6 times.
sprint 50 meters/yards.     walk back to the starting line.  Repeat 6 times.

This is meant to be an all-out 100% sprint.  If you don't start getting used to this type of running now, you will be very sore come August.


*If you have a workout at crossfit that is interval based, you can substitute that for workout number two.

2 comments:

  1. Number 3 sprint 100 yards walk back 6 times
    Sprint 50 yards walk back 6 times

    ReplyDelete
  2. July 3
    sh press 2 ten times at 55 pds and 3 at 60 pds
    WOD
    Gwen
    15, 12, 9
    clean and jerk 5:42
    I did first 11 with 65 pds and started completely over with 55 pds

    ReplyDelete