AM
10 min easy warm up run + hip ROM drills
+
Run 1 min @ 90% off road - hold steady pace - stay tall
REst walk 30 sec easy recovery x 6
+
Run 5 min - each minute increase speed and effort
(stretch out hips prior to run!)
PM
5 min @ 90% constant pace:
15 double unders
10 ring pushups
15 sit ups
rest 2 min
5 min @ 90% constant pace:
10 cals on airdyne
1 rope ascent
rest 2 min
5 min @ 90% constant pace:
16 lunges
8 KBS - 1.5 pd
3 burpees
rest 2 min
5 min @ 90% constant pace:
Row 150 m
15 back ext's
10 double unders
These MAP 6 sessions felt great. I felt like I could get into an unstoppable rhythm.
ReplyDeleteSet 1 - 8 rounds
Set 2 - 6 rounds
Set 3 - 6 rounds
Set 4 - 5 rounds
The runs felt good. My legs felt strong and springy.
ReplyDelete