April 6, 2018 – Run

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..


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


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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