The weather demands your running attention... time to head out!!!
Try out these ~40-45min/workout, notice again, just like the swim & bike workouts, we are basing workouts on perception of effort, let loose a little bit and enjoy the freedom of simple running.
If running is your weakness, build up to at least 3-4x/week. Wanna step it up a notch, brick it with weights.
Bonus if your week allows, grab some friends and enjoy some good convo over an easy zone 2/ low Training Pace workout on the weekends.
(Quick definition of a fartlek: short, sweet pace changes without specific distance or speed goals, rather this workout should emphasize and encourage a psychological and positive training experience)
1) Hill Workout (next level- find a grassy hill to increase core and hip stabilization)
5-10min warm up with some quick cadence fartleks/ 5min cool down
25-35min repeats
1min-90sec climb at 80%/ easy jog down
1min-90sec climb at 90%/ easy jog down
1min climb at 100%/ easy jog down + 1min rest
2) Pick Ups
5-10min warm up with some quick cadence fartleks/ 5min cool down
30-35min repeats
1min @ fast (not sprint!)/ 1-2min easy jog
3) Drill/Skills
5-10min warm up with some quick cadence fartleks/ 5min cool down
25-35min repeats
3min build pace
30sec single leg drill/ 30sec easy
30sec single leg drill/ 30sec easy
4) Basic Fartleks
5-10min warm up/ 5min cool down
30-35min repeats
10-30sec work the leg lift and lean forward to increase speed/ 30-50sec easy jog
Grab those kicks and head outside!
Happy Training!
If you have any questions/comments, please email: amari@playtri.com.