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 run. I have provided a running option for those of you who’d like to start running again.
Warm-Up
Run 800 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)
Ball of Foot Hopping Drill
Followed by…
30 second sprint @ 50% effort
Rest 30 seconds
30 second sprint @ 60% effort
Rest 30 seconds
30 second sprint @ 70% effort
Rest 30 seconds
30 second sprint @ 80% effort
Main Set
Three sets of:
1200 Meter Run
Rest 2 minutes
Cool Down
400 Meter Jog
10-15 Minutes of Static Stretching (Focus on IT Band, Quads, Hips
Nice easy 30 min recovery row. Nose breathing entire time to maintain low intensity
Made up yesterday’s barbell box step ups. Lots of accessory work and mobility
5 Km Morning Run. AVG Pace 5.29. Moving Time 27:25. Cheers…
20 minutes on the Air Assault Bike at 55-60% MHR (5.7 miles; 116 cals)
15 minutes on the rower at 60-65% MHR (3052m; 168 cals)
20-25 minutes mobility work before and after.
Had some time before coaching the lunch session.
3 Rounds
~1200 m (2 Rounds around the block)
2 min rest
1. 5:08
2. 5:08
3. 5:02
5,24 km run in 35:20 min