Half and Ultra
Thursday
Warm Up
Same routine as yesterday
10 Physioball Walkout Complex (see 3/16/13)
Tabata and 400
Jump rope/400
Burpee/400
Squat/400
Ball Slam/400
When you finish your last tabata round at 3:50, go straight into the 400m run. Write down your time. You should finish somewhere in the 5:15-6:15 time frame (1:25-2:25 400m).
Rest 60 seconds between runs.
Scoring: lowest number is your score and highest run is your score per tabata round. Example...burpee 6/6/4/5/5/3/5/4 your score is a 3 because that was your lowest # in 20 seconds. Write down your highest run time. Example...1st run was a 5:33, 2nd 5:25 (keep the 5:33), 3rd 5:40 (erase 1st and use 3rd). Add up all tabata times and keep highest run time.
Friday
Rest, stretch, foam roll and hip/low back exercises.
Saturday
Half- 6-9 miles EZ
Ultra- 90 minutes
Sunday
Ultra
2 hours (no strength)
Next week we begin to taper for Grasslands and Dallas Rock N Roll Half. Nothing new beginning today...shoes, fancy new shirt, hat, diet, workout, NADA. 5K program starts up again Monday 3/18 so if you know someone interested bring them out to the social. Form clinic and get together next week...check back for details.
