5K Begins Today!
Walk 7:30
5 X (run 30 seconds/walk 2:30 minutes)
Ultra and Half
For the past three months we have been practicing for the final exam this weekend. Some of us will be running 50 miles, some 13.1, and some both. This week is a taper week so take it EZ. For those of you that want some strength training and interval training I will include some daily.
Warm Up
Jump Rope 5 minutes
Dynamic Stretch
Strength
4 X 6 Bent Over Rows
Squeeze shoulder blades together
Running
2000 Down at race pace
Run 2000m, 1600m, 1200m, 800m...rest 2 minutes between runs
Interval Training
10 minute AMRAP - CFG 13.2
5 Push Press (115/75)
10 Deadlifts (115/75)
15 Box Jumps (24"/20")
Scale weight and box size if needed
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