MOBILITY & WARM UP

2 sets
20 mountain climbers
20 alternating Cossack squats
20 up-down

Then:

On a 3:00 clock
1:00 max burpees to target
then …
2:00 max single-leg squats

SKILLS & SPECIFIC WARM UP
Athletes aiming for a sub-7:00 mile pace should rest :30 between warm-up intervals.
Athletes aiming for a 7:00-10:00 mile pace should rest from :30-1:00 between warm-up intervals.
Athletes can also partner up and alternate 100m warm-up efforts.

4 Sets x 100m Jog

Rest between sets.
Run at a sustainable, “infinite pace.”
Help athletes identify how long it takes to run the distance. This will help them identify a fast but sustainable pace for the mile.
Anyone running to the point of fatigue is running too fast right now.

1 Sets x 400m Jog

Rest between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.

400M PACE	1000M PACE	1200 TIME GOAL
1.40	4.11	~4.34
1.43	4.20	~4.50
1.47	4.29	~5.10
1.51	4.38	~5.42
1.55	4.49	~5.55

Pre-Workout Rest

Review any of the row, bike, or skierg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.

CONDITIONING
“LITCHI“

4x 1200 mt Run

rest 2:00