Monday: 30 minute run, Dynamics, 2xGambettas (10 each), Preventive Routine Tuesday: 20 minute run, Dynamics, 20 minute fartlek run (4-5 100m surges), Body Core Wednesday: 30 minute run, Preventive Routine, 2x Gambettas (10 each), Rope Stretch and Foam Roll Thursday: Long Run Day 45 minute run, 6-8x100m strides after that. Good stretch and roll session Friday: 20 minute run, Dynamics, 3x5 minute progressive sets w/ 2minute rest (Start slow for a minute, and get a little quicker each minute). Med Ball 200 Weekend: Just get 30-45 minute runs in, and keep yourself on track. You should also be stretching and rolling as much as possible! |
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