2 sets of core
Brace x10
Bridge x1@
Quadruped SL HE x10
4 sets of strength
1 leg Deadlift w/ 16kgs x5
TRX Row w/ 25 lbs x5
Kneeling OH Press w/ 35 lbs x5
32x200m w/ SR.
First run back from taking a much needed running break – happy to be back. My plan moving forward is:
– Train to break 2 min for 800
– Run sub 16:40 5k
– sub 4:40 mile (or 1500m equivalent).
1 set of core
Brace x10
Bridge x10
Quadruped SL HE x10
8x1000m w/ work:rest = 1:1. 3:22,3:20,3:20,3:19,3:19,3:17,3:14,3:13.
Last workout of the season and now one week off before I start back up again and prepare for racing the 800,1500, and possibly 5k this summer.
2 sets of core
Brace x10
Bridge x10
Quadruped SL HE x10
4 sets of strength
RFESS w/ 44 lbs x5
Chinups w/ 35,40,45,50 x3
1A Elevated Pushup x5
10x200m w/ full rest (3-4 minutes) – 30,29,29,28,28,28,28,28,29,29.
1 set of core
Brace x10
Bridge x10
Quadruped SL HE x10
40 minute easy run – Liberty State Park
1 set of core
Brace x10
Bridge x10
Quadruped SL HE x10
5x400m w/ full rest – 5 minutes – 67,65,64,64,63.
1 set of core
Brace x10
Bridge x10
Quadruped SL HE x10
32x200m w/ same rest. 40s.
