Day 1-

Practice 3 drills

then…Hill Repeats

10 x 30 second hill sprints; 1 minute of recovery at bottom of hill before repeat

Day 2-

Practice 3 drills

then…

Run 1000 m (hard)

rest 2 minutes w/easy jog

Run 1000 m (hard)

rest 2 minutes

Run 200 m (hard)

rest 30 sec

Run 200 m

rest 30 sec

Run 200 m

rest 30 sec

Run 200 m

rest 30 sec

Run 200 m


Day 1

Drills-

Posture drill 3×20 each leg

Lean into Wall 3×20 each leg

Back to Wall 3×20 each leg

Then…

Run 2×2 min, :60sec off @ 94-96 cadence

Run 1×3 min @ 91 cadence

Rest 2 minutes

Run: 8 x 100m, Recover :60 sec between intervals

Day 2

Drills-

Posture drill 3×20 each leg

Lean into Wall 3×20 each leg

Back to Wall 3×20 each leg

Then…

2x 400 m with 1 minute recovery

2x 800 m with 2 minute recovery


Back squat 5×3 @90%

WOD:

0-2 minutes
Sprint 200 m, 5 TTB,3 front squat

2-4 minutes
Sprint 200 m, 5 TTB ,5 front squats

4-6 minutes
Sprint 200 m, 5 TTB, 7 front squats

6-8 minute
Sprint 200 m, 5 TTB,9 front squats

8-10 minute
Sprint 200 m, 5 TTB, 11 front squats