MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'
Comments and Definitions
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
RUN
Time: 30m
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.
Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.
This run can be 30'-90' long depending on fitness level.
Strength
Time: 30m
Comments and Definitions
Depending on where you are in your off-season training, this is your weight training day. See Core and Strength Guidelines for more information.
Kenyan Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
Depending on where you are in your off-season training, this is your weight training day. See Core and Strength Guidelines for more information.