All 4 sessions we did over the last 2 weeks, and it fit together really well and for those who were committed enough to come to all 4 sessions, I really feel like it was a great progression and can truly give a SPARK to an athlete's fitness and running form.
One of my favorite techniques in opening up new ranges in your shoulder. Please excuse the first 10 seconds of the video, I am too inept to figure out how to edit that haha.
Understanding the importance of recovery and when to lay down the gas pedal can be the difference between training success or getting stuffed by the "Brick Wall."
FOCUS: Aerobic Hills and Trail Work
With a good deal of work ahead of us, we look to dial back the intensity slightly in order to facilitate for some good recovery and continue to develop/build our aerobic efficiency.
The continued heart rate training with the specific inconsistency of hill running will be a great way to carry over some low-cost endurance training with some good rewards here.
Basically, minimal damage to the body with maximal benefits to physiology is always good.
Dynamic warm up with mobility followed by 10 to 15 min smooth and light progression on the road (1.5 miles, 2200m). Build to Z2/Z3.
2 sets Single Leg hops x 12 reps per leg. (Stable Hips)
5 x 1 min of climbing stairs, 10 seconds rest at the bottom. Rest 1 minute.
5 x Up and Down non-stop, or 10 minutes easy hill walk.
Hill and mixed endurance
5 steep hill climbs of 3 minutes, easy jog on way down. If on a Treadmill, use 4-6% incline for the hills, then simply walk on the hill for recovery (2 minutes)
8-10 minutes controlled running at Z3
Rest, hydrate 2-3 minutes
Final Endurance Push
RUN at stronger pace than before UPHILL for 2-3 minutes
Cool Down easy and hydrate