2024-12-15

• Athletes can run at any pace they would like here. The major goal is just to put some miles on the feet and build the aerobic base.
• Running in a purely aerobic state stimulates multiple adaptations within the body that are good for our overall metabolism, daily function, recovery, and health metrics.
• Target Stimulus: Zone 2 [RPE 2-4]
• Score: Completed

• 60-90 Minute Run, Bike, Row, Ski, or Ruck
• 16,000-18,000m Row
• 32,000-36,000m Bike Erg
• 800-900 Calorie Echo Bike
• 12,800-14,400m Ski

Roll out feet with a lacrosse ball
Roll out calves with a foam roller
Quad stretch
Big toe stretch against a wall
15 Calf raises (weight on ball of foot, knee slightly bent) - left leg
15 Calf raises (weight on ball of foot, knee slightly bent) - right leg
20 single-leg hops per leg

2 Rounds:
10 Meter Tip Toe Walk
10 Meter Pull Knee To Chest (alternating)
10 Meter Pogo Hops Forward
10 Meter Butt Kicks
10 Meter Quick Feet Foot Taps (forward)