Hey Balanced Runners –

Happy Weekend!  With the Independence Day festivities and corresponding races all behind us, it is time to reestablish our training routine and get ready for the HERO RUN 5k.  This is the next K’Saw GP race and we only have until 05 AUG to get ready.  That means we focus on form, strength and speed.

Warm-Up:

  • ROM routine
  • Warm-up exercises: 3 x #>0[1 burpee, 2 push-ups, 3 squats]

Workout

  1. 10:00 easy run
  2. Skill work 2 x scaled distance
  • Skip / “jog” / stride / walk
  • A – Skip / “jog” / stride / walk
  • B – Skip (Skip Kicks) / “jog” / stride / walk
  • Butt Kicks / “jog” / stride / walk
  • Carioca (Grapevine) / “jog” / stride / walk
  1. 5 Hill Repeats
  2. 10:00 easy run

 

Alternate:

50:00 moderate effort run

Mobility

  • Stretching routine

 

Happy Trails!