WARM UP
20 Active downward dog / alternate toe touch
30″ Standing leg swing (front) x30″ each
30″ Right & Left leg cadence drill
30″ Running skips or assisted kneelift
30 Lateral squat landing 15 x leg
30″ Standing leg swing ( across) x30″ each
30″ Running skipsbor assisted knee lift
20 Active downward dog / alternate toe touch
20 Walking high kick
20 Walking quad stretch
20 Walking lunges combo 10 hands btn- 10 arms circle
MOBILITY & SKILLS
Ankle-Knee-Hips-POSE RUNNING
CONDITIONING
CHOOSE ONE:
A) Intervals
Rest 45 seconds between intervals
Row 8x250mt
B) Intervals
Rest 45 seconds between intervals
Run 8x200mt
C) You can Choose also, only at 18:00:
max km in50 minutes minutes of:
Trail Running
SPECIFIC TRAIN FOR SPARTAN RACE COMPETITORS
