Name: Playbook - J B - W1/D3 Fartlek Run + Bodyweight
Uploaded: 2022-06-21T17:29:51.187Z
Duration: 60 min
Description: W1/D3 Fartlek Run + Bodyweight

1 mile warmup — Zone 2-3 RPE 3-4.

5 x (1 minute fast + 1 minute Easy)

2 x (10 minutes up tempo, with 3 minute easy jog in between)

5 x (1 minute fast + 1 minute Easy)

1 mile cooldown


Workout 2**
This will follow every big run workout on day 3

150 pushup
60 pull up

- Run at a good pace for you 
- Increase speed and intensity as you progress

Running

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower slowly until you arms are fully extended