10 min Drills including:
-10 to 12 solid take offs for 25 yds each
Workout:
2-8 mile jog at 80% your 5k time
Post Workout:
3 x 20/leg Hamstring Pulls (foot on box, pull foot to butt quickly)
Crossfit 3+ hrs difference
Coaching Points:
-Here is a good chance to get some miles in if you're been craving them, anywhere between 2 and 8.
-Calculate your pace before you begin and keep that mile time, every mile. You're welcome to go 80%+ if you can handle it, but if that's the case you need to so at least 3 miles.
-If you're struggling with any of the volume, I.e. working out twice a day, let me know.
Reminders:
No drill meeting tomorrow. Spend some time on your own perfecting the drills you struggle with and getting some hamstring pulls in.
2 miles on the tread mill due to rain 25:40
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