Check out the new video on that Pesky Psoas
Post your results in the FB group all at once for the week. For example:
W1 Session 1 – results here
W2 Sesssion 2 – results here
W3 Session 3 – results here
That will make it easier for me to see how your entire week went and be able to give you better feedback to help you continue to progress and improve!
Warm-Up (Please utilize this for all 3 sessions)
Run 400 meters @ 50%
Stretch Hip Flexors x 2 minutes
Run 400 meters @ 60%
Followed by…
Two sets of:
Perfect Stretch x 20 meters
Reverse Lunges x 20 meters
A/B/C Skips each x 20 meters
Running Mechanics Drills
Two sets of:
Maintaining Ideal Position (Posture Drill)
Jump Rope Drill
Followed by…
Run x 30 seconds @ 60-70%
Jog x 30 seconds
Run x 30 seconds @ 70-80%
Jog x 30 seconds
Run x 30 seconds @ 80-90%
Jog x 30 seconds
Session One
VO2 Max
Every 4 Minutes, for 24 Minutes, complete (6 sets):
45 Second Sprints
Beginner/Intermediate – scale the number of sets as needed in order to keep intensity high. If you think 6 will be too much, then do 4.
There is a lot of rest in between the working sets, which means I want these to be near all out efforts – about 95%
Post your distances for each set to the FB group!
Session Two
Endurance Capacity
1/2 Marathon
30 Minute Run
Rest 5 Minutes followed by…
15 Minute Run
Full MarathonÂ
60 Minute Run
Rest 5 MInutes followed by…
30 Minute Run
Goal is to run these at your race pace, or slightly faster if you can!
Post your distances to the FB group!
Session Three
Lactate Threshold
Three Sets of:
5 Minute Run
4 Minutes Rest
Beginner/Intermediate – scale the number of sets as needed in order to keep intensity high. If you think 3 will be too much, then do 2.
Goal for this workout is to push the intensity in the 5 minutes of running, knowing you have a lot of rest time (4 minutes)
Post your distances for each set to the FB group!