Warm up with Plyos followed by more Strength, Power, Endurance.
4 x 800m at 10k pace with Strength laps (3) in between each 800.
Strength laps are 50m A’s, 50m B’s, 50m walking lunges, 50m Butt kicks, 50m Side step, 50m opposite side, 50m backwards run, 50m walk.
See you tonight.
Tonight we play with our pace.
5 x 800m with 200m rest between each.
The goal will be to run the middle 800 at your race pace or slightly faster. The first and last should be at 80 percent of race pace and the 2nd and 4th at 90% of your race effort.
Plyos to start.
Later.
You know what day it is! Mile TT tonight…some of us might take it easy but happy to pace anyone looking for a good time.
Start with a nice set of Plyos…then warm up lap followed by a 2 mile tempo at race pace. Finish with one strength lap…
See you there.
Tonight we’ll do our Plyos first then break into two groups for the 4 x 800m form runs.
Between each 800m your group will do a short form session with Dave before starting the next 800m.
See you tonight.
Tonight we are fortunate to have a guest speaker coming to Distance Runwear at 7:30pm. We’ll do our pre run Plyos and then 6 x 400m with 200m rest between. The cool down will be the 2k run to Distance Runwear where a cold Chocolate Milk will be waiting for you as well as Dietician Ashley Charlbois to discuss nutrition for runners.
Please join us for this unique opportunity.
Cheers,
Dave
We will start with Darnelle’s Plyos workout.
Then 2 mile tempo run followed immediately with 2 x 200m accelerations.
Cool down.
