Every athlete needs to assess how they are feeling today. Assess how your body has responded to Monday-Wednesdays sessions and either do the following:
1 – Take a full rest day. If this is the option you choose, then you are not allowed to feel guilty for not going into the gym. Resting is crucial to advancement in your training so if you choose to rest then have no regrets!
2 – Mobilize. Use your regular training time to mobilize. Find your problem areas and spend some time focusing on those areas.
3 – Active Recovery. This could be swimming (you can find our free swim workouts on our Competition blog every Thursday), doing a trail run, a low intensity row session or a 30 minute tempo run. Whatever activity you choose to do should be a restorative activity and not deplete you for the remaining week of training.
Running Session (Optional)
Warm-Up
5 Minute jog
Followed by…
Running Mechanics Drills
Two sets of:
Hands Behind Back Drill
Jump Rope Drill with Forward Movement
Followed by…
Three sets of:
150 Meter Sprint (50%, 60% 70%)
Walk 50 Meters
Main Set
Six sets of:
600 Meter Run
Rest 2 minutes