Today we have a little explosive work followed by a steady run. Try to stay in lower zone 2 or high zone 1. – think marathon or easy pace.
Start with the traditional run warmup, make sure you get in some of the high knees, butt kickers, skips, etc..
Then:
5 sets:
5 broad jump
30 steps in place (quick feet!)
40yard stride out (increase speed from 50-80% over the 5 sets)
Walk back to start real slow then start over.
Focus on huge jump on broad jump. Land athletically!
Main run:
10 min easy
Into
2 sets:
5 min marathon
4 minute easy
1 minute threshold (this is not 1 minute super hard, think of your goal race pace here)
Cools down and roll out
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