Name: Playbook - Gritty Soldier - W2/D5 - FARTLEK & Leg Burnout
Uploaded: 2024-01-20T14:25:57.066Z
Duration: 70 min
Description: W2/D5 - FARTLEK & Leg Burnout

RUN TRAINING

FARTLEK Run.
- 10 minute warm-up easy run
- 20 minute SPEED WORK
- 10 minute cooldown easy run

STRENGTH TRAINING
1. Leg Burnout Circuit (4 ROUNDS)
- 25x Air Squats
- 5x Long Jumps
- 20x Standing Lunges

**ADVANCED OPTION**
1. Strength/Cardio (4 ROUNDS) NO REST!
- 25m Tire Flips
- 25x Air Squats
- 25 meter Walking Lunges
- 10x Half-Burpees
- 25 meter Walking Lunges

FARTLEK: Speed play; intermittent sprints (100-300m) at time of your choosing, jogging in-between sprints for rest.

FARTLEK Run (40mins)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Crouch into a squat position and swing your arms back
- Swing your arms forward, extend the legs
- Explode forward jumping as far as you can
- Land softly

Broad jump

- Stand with your feet together
- Step forward into a lunge
- Step back up to the starting position 
- Repeat as you alternate legs

Bodyweight lunges (each leg)

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Every third rep jump up explosively
- Repeating the sequence for time or reps

Squat jump

Leg Burnout Circuit

W2/D5 - FARTLEK & Leg Burnout

Struggle bus-ing, decided to reenlist with a waiver after med sep after 5 years of severe annual pneumonia because of a collapsed lung. 9:50 mile, excited to see where we go from here.

Dylan

Augustus W

First mile in at 09:20. Way harder than I thought it would be but I’m ready to know that time down!!

Bella

W1/D1 - **BASELINE 1-Miler for Time

Ivan

Katie

Tough for a beginner but easily adjustable to a lower level

Caleb

W1/D2 - Intervals & Leg Strength

Casey

Did some swimming before and then went Suuuuperrr slow but got it done!

Travis

W1/D3 - 30 Minute Easy Run (RPE 3-4)

That was hard… I’ll probably go through the program a couple of times until I can follow the program without modifying.

Maximino

W1/D4 - Hills & Chest Strength

Maaaan that was rough!! I’m exhausted from this one gritty! 🫡 keep ‘em coming!

Johnnie Mack

W1/D5 - REST, REST, REST!!

W1/D6 - 30 Minute Easy Run (RPE 3-4)

W1/D7 - 50 Minute Run & Bodyweight Complex

W2/D1 - Stretching Routine

W2/D2 - Intervals & Leg Strength

W2/D3 - 30 Minute Easy Run (RPE 3-4)

W2/D4 - 30 Minute Easy Run (RPE 3-4)

W2/D6 - 30 Minute Easy Run (RPE 3-4)

60 minute run. Got 5.1 miles in with an 11:31 pace. That’s the longest I’ve run without stopping! Might not be impressive but I’m hella proud of myself!

W2/D7 - 60 Min Easy Run & MORE LEGS

W3/D1 - REST, REST, REST!!

W3/D2 - Intervals & Leg Strength

Put in 3.08 miles with a 10:48 pace. My pace is slowly improving! I’m excited to see where I am by the end of this program!

W3/D3 - 30 Minute Easy Run (RPE 3-4)

W3/D4 - Stretch + Mobility

W3/D5 - Intervals & Upper Body Strength

11:07 pace. 3.4 miles down ending with strides at a 06:37 pace!! Slowly but surely getting there!

W3/D6 - 30 Minute Easy Run (RPE 3-4)

W3/D7 - 50miles EASY RUN & Back/Core

W4/D1 - REST, REST, REST!!

W4/D2 - Intervals & Leg Strength

W4/D3 - 30 Minute Easy Run (RPE 3-4)

W4/D4 - 30 Minute Easy Run (RPE 3-4)

My mile started at 09:20. 
Today my mile was 08:26. 
I did 1.5 and my total time was 12:46. Just need to drop that 46 seconds and I will be exactly where I need to be!!!!

W2/D5 - FARTLEK & Leg Burnout

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