-; 10 to 20 minutes of easy jogging
-; 10 to 20 minutes of Dynamic exercises
-; 4 to 6 Strides
Make sure to move quickly straight from strength exercise into running and back!
3-5 rounds of:
- 10 fast burpees
- 400m @10k pace
- 20 jumping lunges
- 400m @10k pace
- 15 hand release push ups
- 400m @10k pace
- 20 jump squats
- 400m @10k pace
4 min recovery between sets.
10-30 min of easy cardio of your choosing (run, bike, elliptical, swim, etc)
Plank Matrix
- 60 sec front plank on elbows
- 30 sec side plank on elbows
- 30 sec other side plank on elbows
- 30 sec reverse plank on elbows
- 60 sec front plank on hands
- 30 sec side plank on hands
- 30 sec other side plank on hands
- 30 sec reverse plank on hands
Repeat 2-3x
Grip Work
EMOM Pull Ups
- 5 to 10 pull ups EMOM for 10 min
KB Matrix
- 100 Kb Rocks per arm
Yes, most workouts will allow you to choose the rounds. We'll review your load and times to ensure you get the best training.
Thought so, just checking! Thanks!
I really need to work on my pacing before my race next month. Thoughts?
Same here on the pacing. Any tips?
Pacing is huge. We will be working heavily on it this month. Given this feedback, I'm going to focus it more and post pacing tips each day with the workout. Great job Team!
We can choose to do 3, 4, or 5 rounds, yes?