- Myofascial Release / Tack and Floss / Troubled or Focused areas
3 sets of:
- 4x400 meters with 50 seconds rest between reps & 4 minutes rest between sets (so 400 meter run, rest 50 secs, 4 times, after the 4th run rest 4 minutes and repeat for a total of 3 sets)
Workout Pacing: Pick a moderate pace that is about 2.5 to 3.5sec/100 meter slower than your 1 mile PR pace. As example, an athlete with a 1 mile PR time of 6 minutes (or 22.5sec/100m) would have a target 400 meter time between 1:40-1:44 (or 25-26sec/100m).
Running WOD from Chris Hinshaw aerobiccapacity.com
- Spend time on a Strength Weakness or Focused Mobility or Skill Movement Improvement