• Week 1
    Print Week

    • Day 15

    RUN
    • Time: 40m
    • Distance: 5.00 miles
    • -Easy run warmup for 15-20'
    • -Drills are to be done on a soft surface; even grass or packed dirt for example
    • -Concentrate on exaggerated good form in each of the exercises as opposed to speed.
    • -Drill distance is generally 50-60m
    • -Recovery is an easy jog/walk back, not a run.
    • Sample Workout
    • 1. High knees
    • 2. Butt kicks
    • 3. Skipping
    • 4. Karaoke/grapevines 1-2x each direction for 50-60yards. This is running sideways, trailing leg goes behind, then in front.
    • 5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
    • 6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.
    SWIM
    • Time: 45m
    • Distance: 2000.00 yards
    • WU: 400 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time.
    • CD: 200
    • This time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.