1. warm-up circuit
2. 1.5-2 mile wu + 3 x bounding to start
3. workout
600+200, r= 1' /full recovery/ 400+100, r= 45"
1200+800+400 @ mile goal, r= 10', 8'
1600+1200+800+400 @ 3k goal, r= 8', 4', 2'
4. 1.5-2 mile cd
5. plantar fascia rolling + static stretching
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