Friday is an off, stretch, foam roll, and/or hip and light core exercise day.
Saturday
5K is race day at the Paddy Dash
Half
12 miles EZ
Route will be the 13 mile route on the website minus Fisher Hill.
Ultra
3 hour run and strength (100 deadlifts and 100 Snatches)
Sunday
5K stretch and 20-30 minute walk
Half
30 minute EZ run and/or walk
Ultra
Strength and 2 hour run
50 Box Jumps
25e 1/2 turn Box Jump
25e 180 Box Jump
25e Single Leg Box Jump
50 High Clean
50 Pullup
The 5K runners have done a fantastic job these past 9 weeks. Our next 5K will begin March 18th. Have a great weekend.
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