5.5 mi

Test

7.0 mi • 50:00-1:00:00

Hard / easy / hard / easy / hard / etc For 7 miles, start on hard end on hard

5.5 mi

2 mi warm up Drills We want to run some fast 200s to see where your speed is at. 4x 200m with 3 min jog rest. Focus on really driving with excellent form and hard effort, like you're a 400m runner for the day. When ready after the 200s... Tempo out a very relaxed 3x2 min at 5:55/mi pace with 1 min jog rest to balance out with the speed from the start. 1.5 mi cool down

15:00-30:00

• 30sec - 1min Planks (Front, L&R) • 15x Fire hydrants • 20x Push ups • 15x Ankle windshield wipers • 15x Single leg hip thrust (L&R, laying on back) • 15x Single leg squats on stability ball (L&R) • 15x Walking lunges with med ball • 15x Laying leg lifts • 15x Sitting rowers

6.5 mi

let's gooo

7.0 mi • 50:00-1:00:00

Hard / easy / hard / easy / hard / etc For 7 miles, start on hard end on hard

15:00-30:00

• 30sec - 1min Planks (Front, L&R) • 15x Fire hydrants • 20x Push ups • 15x Ankle windshield wipers • 15x Single leg hip thrust (L&R, laying on back) • 15x Single leg squats on stability ball (L&R) • 15x Walking lunges with med ball • 15x Laying leg lifts • 15x Sitting rowers