Notes: Warm up: Jog 2 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: 4 sets: Run 200m in 0:41 ( 5:32/mi )Jog 200mRun 2mi in 14:40 ( 7:20/mi )Jog for 1:304 sets: Run 200m in 0:41 ( 5:32/mi )Jog 200m Cool down: Jog 1.5 mi very easy; Good Stretch
Tracked with
Ran: 7.2 mi in 55:19 Notes: Warm up: Jog 2 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: 4 sets: Run 200m in 0:41 ( 5:32/mi )Jog 200mRun 2mi in 14:40 ( 7:20/mi )Jog for 1:304 sets: Run 200m in 0:41 ( 5:32/mi )Jog 200m Cool down: Jog 1.5 mi very easy; Good Stretch
Notes: Aerobic Cross Training such as Cycling, Elliptical, Pool Running or equivalent activity for 45 - 50 minutes and/or Core Strength work
Tracked with
Cross Trained: 3.0 mi in 45:00 Notes: Aerobic Cross Training such as Cycling, Elliptical, Pool Running or equivalent activity for 45 - 50 minutes and/or Core Strength work
Notes: Warm up: Jog 2 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: Run 30:00 @ 7:20/mi Cool down: Jog 1.5 mi very easy; Good Stretch
Tracked with
Ran: 8.0 mi in 01:01:08 Notes: Warm up: Jog 2 mi very easy; 7 Drills + 3 Strides (100 meters or 25 seconds) Workout: Run 30:00 @ 7:20/mi Cool down: Jog 1.5 mi very easy; Good Stretch