Half and Ultra
5 minute jump rope...work on single leg, running and double unders.
Dynamic stretch
5-10 minutes EZ
2-3 X 12 minute tempo...
You can also pick a distance and try to hit it both times (1M, 1.5M, 2M). Push yourself on these runs.
5-10 minutes EZ
Strength
5 X 5 front squats...work on range of motion. No need for heavy weight or weight at all. See VIDEO and scroll down to front squat.
Static stretch and foam roll.
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