Monday June 6th, 2016

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

 

 

Bike-
3 minutes easy
2 minutes at 100 RPM
2 minutes at 110 RPM
2 minutes at 100 RPM
1 minute easy

-then-

3 Rounds of

3 minutes at 100%
2 minutes at 50%
1:30 at 110%
2 minutes at 50%
:45 at 120%
2 minutes at 50%

-then-

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

200 cool down