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.
Number 3 sprint 100 yards walk back 6 times
ReplyDeleteSprint 50 yards walk back 6 times
July 3
ReplyDeletesh 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