Name: Playbook - Best Fitness - W2/D3: Interval Training Run
Uploaded: 2021-01-18T11:47:54.992Z
Duration: 45 min
Description: W2/D3: Interval Training Run

Working off your same original mile time. This weeks focus are longer repeat runs which will increase your endurance while making you faster.

Light jog for 5 minutes. Keep your shoulders relaxed and your foot strikes should hit mid-foot. Try not to have your heels hit the ground before your mid-foot. Push off on your toes.

Jog to Warm up

Inchworm with Cobra Pose

Try to open up the hips and push through your toes to move forward. Plant the foot next to your palm, lift that palm (next to foot) and point to the sky for a t-spine mobility. 5 reps per side.

Spider-Man Runners Lunge

Step backwards into the lunge and rotate your body in the direction of the front leg.

Reverse Lunge with Torso Twist

Hurdle Steps (Internal  Rotation)

Hurdle Step (External Rotation)

High Knees

Butt Kicks

Warm up and Mobility Circuit

Slightly faster pace than your warm up jog but the focus should be to warm up the muscles to prepare for high intensity interval training.

Slow Run

800m “ON”

Focus on getting your heart rate back down to prepare for the next work set.

400m “OFF”

800m Repeats

Cool down Jog

W2/D3: Interval Training Run

Mile Trial

W1/D1: Speed Work

W1/D2: Endurance Work

W1/D3: Interval Workout Run

Gloria Diaz

Cross Training Day 1

W2/D1: Speed Work

W2/D2: Endurance Work

Cross Training Day 2

W3/D1: Speed Work

W3/D2: Endurance Work

W3/D3: The Pyramid Interval Run

Cross Training Day 3

W4/D1: Speed Work

W4/D2: Endurance Work

W4/D3: Interval Workout Run

W2/D3: Interval Training Run

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