Vest Intervals A) 800m warm up B) 3 Rounds: - 800m w/ weight vest (20/14) - 800m w/o vest Easy This is an interval workout where you run 6 rounds of 800m intervals, alternating with and without vest. … [Read more...]

Run 6 miles. No reason to warm up here. Go the distance. If you have to walk some that's fine, but try to limit to :30 walking intervals. … [Read more...]

Run 3 miles Just go for an easy 3 mile run. Pick a time that's not a usual workout time. … [Read more...]

Running Intervals A) 800m warm up. B) 5 x 800m tempo run, jogging rest 1:1. Your results should not vary by more than 15 seconds per 800m. Record slowest 800 time. 1:1 rest meant the rest should be exactly as long as the most recent 800m run took. … [Read more...]

A) 400m Warm up. B) 3 x 1,200m @ Moderate Pace 3:00 walking rest between sets. C) Accessory Work: 2 Rounds: - 10 x Monster Walks each leg (https://www.youtube.com/embed/aeB550DDOjg) - 100 Double Unders … [Read more...]

Run 4 miles. This is a taper week, so rest the legs and just get the distance done for recovery purposes. No speed target. … [Read more...]

Pool Workout: Recovery A) 250yds freestyle. B) In the pool: Swim 20min EMOM: 25yds @ fast pace. Every Minute on the Minute swim 25 yards (1 length of the pool). If swimming in a 50m pool, swim 50yds every other minute for 20 min. Focus on stroke … [Read more...]

RECOVERY AIRBIKE A) 5:00 on Air Machine as follows: - 1:00 legs & arms - :30 legs only - :30 arms only - 1:00 legs & arms - :30 legs only - :30 arms only - 1:00 legs & arms B) Airdyne/Assault Bike: 8 Rounds: - 1:00 HARD (>90% MHR) - … [Read more...]

Run 3 miles. Make this a routine in your weekly training. We will have this every week through the summer. … [Read more...]

Run 6 miles. No warm up, just get loose and dive in. Focus on a steady pace and shoot for negative splits throughout. (Get a little faster each mile) … [Read more...]

Run 3 miles. Just go run the distance. Remember this is off-season training and you are establishing a running base. … [Read more...]

A) P&G 400m Warm up. B) 10 x 400m @ Fast pace, rest 1:1 Work hard on the 400s, but don't go so fast in the beginning that you can't stay consistent at the end. Walking rest of 1:1 after each. C) 400m cool down jog … [Read more...]

Run 3 miles. Just go run the distance. Do this at a separate time from your usual workout if you're following other competition/strength programming. … [Read more...]

Run 5 miles. Just go run the distance. We are working on increasing your base mileage during the off-season. Work on finding a groove and roll through the mileage. … [Read more...]