20251006

Week 3: More intensity. Heavier sleds, longer running sessions, and more reps!

Training Session Focus: Developing running economy and repeatable speeds.

Warm Up
5 min easy jog
Running drills - 20m each
Hamstring Scoops
Toe Walks
Monster Walks
High Knees
Butt Kickers
Skips
Side Shuffles

Work:
8x400m @5k pace (Zone 4 HR)
Rest 90s between intervals
Aim for negative splits

Accessories:
1: KB Farmers Carry - 4x40m (HEAVY)
2: Alt. Deadbugs - 3x12/12
3: Side Plank Reach Throughs - 3x10/10
4: Banded Glute Walks - 3x15/15
5: Glute Bridge March - 3x12

Cool Down:
Quad Stretch - :30s per side
Seated Hamstring Stretch - :30s per side
Supine Breathing - 2:00