Welcome to the first 5k training cycle of 2019! This 8-week training evolution will prepare us for the first Kennesaw Grand Prix, the Swift Cantrell Classic, and work on making us better running and walking machines. I will bring printed copies of each training plan version and we’ll complete a quick brief before we start practice.
We are introducing a slight adjustment to the weekly routine; long runs are scheduled for Sundays. This will enable us to introduce and perform durability sessions. Each durability session will include core and strength routines that you can take home and perform for the next week. These routines may require basic equipment, nothing drastic and we will try to have some on hand each week if you don’t bring your own (this week you will need a mat for the ground and a small ball – such as a golf ball, lacrosse ball, baseball, tennis ball, or massage ball).
Warm-up: ROM Routine
Run: 30:00 – Run/Run-Walk/Walk with Purpose
Durability: Specialty Topic – Feet
Core – Stage 1/Level 1
Strength – Stability A