Name: Playbook - Best Fitness - W4/D1: Speed Work
Uploaded: 2021-01-18T11:45:21.995Z
Duration: 40 min
Description: W4/D1: Speed Work

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

Circuit: 30 seconds “on” sprint should be about a 9/10. 20 seconds “off” is your recovery period. It doesn’t matter how slow you go as long as you are still jogging and not stopping. Incorporate hills for a more challenging workout. Run uphill for your “on” periods and recover downhill for your “off” periods.

Sprint Interval

Jog/Active Recovery Interval

Sprint/Jog Circuits

Cool down Jog

W4/D1: Speed Work

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

W2/D3: Interval Training Run

Cross Training Day 2

W3/D1: Speed Work

W4/D1: Speed Work

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