Listen to your body. If your body is saying take a rest day, then take a rest day. If you are feeling like moving around, then complete the running session below or an active recovery swim or row session.
Active Recovery
Warm-Up
Run 800 Meters @ 50%
Followed by…
Two sets of:
Samson Stretch x 10 reps (each leg)
Reverse Lunges x 10 meters
High Knees x 20 meters
One Leg Jumps x 10 reps (each leg)
Running Mechanics Drills
Two sets of:
Change of Support (Posture) Drill: Back Against the Wall
Carioca x 20 meters
Followed by…
Three sets of:
100 Meter Striders
A strider is where you increase your speed approximately every 20 meters until you reach approximately 85-90%
Main set
For times:
1200 Meter Run
800 Meter Run
1200 Meter Run
Rest 90 seconds after each interval
I didn’t time this. But got it done!
Also did yesterdays.
Im posting it on yesterdays blog.
Rowing
6 x 500m (24 strokes per min, 85% exertion)
Rest 2:00
2:00.2
1:59.8
2:00.2
2:00.0
2:00.2
2:00.2
Rowing
12 rounds:
– 1 min: hard and
– 1 min: easy.
1. 13 cal,
2. 15 cal,
3.-12. 17 or 18 (mostly 18) cal.