Thursday November 3rd, 2016

Aerobic Capacity Workouts for the Week of October 31st

Run-
200 single unders
100 running jump rope
Bear crawl
Butt kickers

-then- 

1 mile easy run

-then-

If your goal race pace for 5K is 8:00 per mile, run one mile at your goal pace of 8:00 and follow that that with 4:00 of slow jogging or walking for recovery. Then run 2 x 800(.5 miles)  meters at 3:55, or 10 seconds per mile faster than your goal race pace, and follow each of those intervals with about 2:00 of walking or jogging. Finish fast with 2 x 400(.25 miles) meters in 1:55 with about a minute recovery in between and cool down with a mile or two of jogging afterward. You should finish the workout feeling pleasantly tired and not absolutely annihilated.

-then- 

Cool down/mobility

 

Row-
3 rounds
100 meter row
10 air squats
10 KB swings

-then- 

1000 meter row, hard effort
200 meter easy recovery
500 meter row- 5 seconds faster/500 then you did the 1000
200 meter easy recovery
250 meter row 5 seconds faster/500 then you did the 1000
200 meter easy cool down

-then- 

Mobility

 

Swim- 
500 warm up (add in some drills- as part of your warm up- catch up drill/1 arm drill/kicking)

-then-

1000 hard effort
200 easy
500 hard effort 2 seconds faster/100 than you did the 1000
200 easy
200 hard effort 2 seconds faster/100 than you did the 500
00 cool down