WARM UP:
1 set
2:00 Bike, Ski, or Assault Bike
10 scorpion stretch (slow)
10 table tops (slow)
1 set
5 wall squats
5 push-ups
5 single-arm ring rows / arm
1 set
5 PVC front squats
5 diamond push-ups
1-5 strict pull-ups or supine ring rows
1 set
5 PVC overhead squats
5 archer push-ups / side
1-5 strict C2B pull-ups or inverted ring rows
SKILLS & SPECIFIC WARM UP
Pose Running – Running 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
“INTERVAL 800”
For Time:
Run 800m x 4
r:2 min
